Thursday

Weightlifting:

5 Three Minute Rounds

10 Weighted Front Rack Walking Lunges

7/5 Strict Pull ups

L-Sit Max time

Rest…..

You will have 3 minutes to complete the 10 lunges (go heavy) the strict pull ups and then the remainder time to accumulate as much time as possible doing an L-sit.

Post weight and L-sit time for each round to the Whiteboard and heaviest weight and total L-sit time to the Zen.

Tuesday

Weightlifting/Skill development:

For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch.

Post your 3 starting reps, and your 3 finishing reps (hopefully your heaviest) to the whiteboard and to the Zen.

Tuesday

Strength/Conditioning:

5 rounds each for time, rest between rounds….

Row

Deadlift 5 reps

10 burpees

Men Row 250, deadlift 275lb

Women Row 200, Deadlift 175lb

You may not drop the load. If you are unable to do the required weight you will do 75% of your 1 rep max. If you do not have a 1 rep max you will do 75% of your bodyweight.

These rounds are sprints, the goal is to be just as fast for each round as you were for the first.

Rest as needed between rounds.

Monday

WOD

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Pull ups are strict with full extension at the bottom and chin over the bar (no kip).

Push ups are full range of motion with chest hitting the deck and arms fully extended at top.

Squats of course are below parallel and fully extended/erect at top to a natural standing position.

Post finishing point and total reps completed to the Zen.

Wednesday

We did a similar style of this workout back in October. The rep scheme was different but the length of the workout and the exercises were the same. You should do better this time around because the killer last time was that we did 12 pass throughs each round, and this time it is only 5 reps. Good Luck!

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Post scores to the Zen.

Friday

On the 11th day of Christmas my true love gave to me

11 GHD sit ups

10 wall balls

9 Kettlebell swings

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

WOD

AMRAP in 20 minutes

10 Med Ball Sit ups (the ball will touch the ground above your head and then touch the ground at the end of your feet)

10 Vertical Jumps (you will jump and touch a ‘target measured out a height 8” above your longest reach on the wall)

10 Dumbbell Deadlifts 50/35lb (with a pair of dumbbells.)

Post total rounds to the Zen

Thursday

On the 10th day of Christmas my true love gave to me

10 wall balls

9 Kettlebell swings

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

Weightlifting:

Front Squat 10-5-3-1-1-3-5-10 (looking for the heaviest load you can do at each rep scheme)

Conditioning:

3-5 rounds of:

5 Inverted hang on rings to lower

10-15 Hip and Back Extension

15-20 Bike for calories