Tuesday

EMOM for 21 minutes:

  1. Back Squat 75-80% of 1 rep for 5-3 reps
  2. Push ups 10/7 reps
  3. Generic Man Maker 5-10 reps*

*Generic Man Maker: with a set of Dumbbells you will place them o the floor while in the plank position and then pull your right arm dumbbell to your right shoulder and then place it down on the floor and then pull the left arm dumbbell to the left shoulder. Keep your core tight and both feet on the ground while twisting. This is an excellent core exercise and pulling exercise. Play with weights and reps to find optimal performance.

Conditioning:

3 rounds of:

Mountain Climbers on rings 10-12 reps

V-ups 10 reps

Hollow holds 30 seconds

 

Friday!

PARTNER WOD! 30 minute AMRAP

10 reps of Deadlift 155/115

10 Push ups

10 Power Cleans 135/95

Only one person may be working at a time, You may tackle this workout anyway you would like as long as both athletes are performing the entirety of the WOD, meaning one person cannot skip the deadlifts altogether because they don't like them. But ONLY ONE bar is allowed per team UNLESS it is a Co-ed team. You must use teamwork and change the weight on the barbell for each movement. Example, one person can change the weights after the deadlifts while the other is doing push ups or both can change the weights then and after the power cleans for the deadlifts. FUN STUFF!!

Post rounds completed to the Zen!

Thursday

EMOM/WOD For 20 minutes

1. On the Rings, Inverted Hang to Lower (slow and controlled, max reps, NOT a race)

2. Plank 30 seconds

3. Strict Pull Up (Max reps, chin over bar, strict form as much as possible)

4 Superman 30 seconds

Post total reps completed for the Inverted hangs and the pull ups to the Whiteboard and the Zen.

After the workout, spend the remainder of your time foam rolling and becoming familiar with the lacrosse balls, crossover symmetry and the other mobility tools we have.

Tuesday

EMOM 12 minutes Even: 1 Turkish Get up on the RIGHT arm

Odd: 1 Turkish Get up on the LEFT arm

You must do the same weight per arm for it to count as successful.

5 rounds not for time:

10 Walking lunges with barbell in the front rack position.

 

Both movements the Turkish get up and the Front rack walking lunges are for a max load.

Conditioning:

8-15 Mountain Climbers on the rings

Either 10-15 V-ups or 10-15 GHD sit ups

Either 10-15 Hip and Back extensions or Supermans for 30 seconds

Post loads to the Zen.

Wednesday

18.Zero 21-15-9 reps for time of: Dumbbell snatches (alternating) Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell Women: 35-lb. dumbbell

The burpee: You must kick BOTH feet back together and bring both feet forward together. When you jump over the dumbbell you must jump over the handle of the dumbbell. Stepping back or forward is not allowed.

Scaling Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54) 21-15-9 reps for time of: Dumbbell snatches Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+) 21-15-9 reps for time of: Dumbbell snatches Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell Women: 10-lb. dumbbell

Friday!!

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  

"DT"

Five rounds for time of: 155/110 pound Deadlift, 12 reps 155/110 pound Hang power clean, 9 reps 155/110 pound Push jerk, 6 reps

Post time to Zen.