Thursday

EMOM for 16 minutes:

Even: Front Squat 3 reps at 80% of max

Odd: Sea-Saw dumbbell shoulder press 5 reps per arm alternating*

*using two dumbbells, holding one bell at your shoulder press the opposite dumbbell overhead until lockout and head through the hole. bring it down and repeat. Focus on stability of the static bell on your shoulder.

Post workout, do 5 sets of push ups at 40% of max.

Thursday

EMOM 20 minutes

Even: Back Squat 3-5 reps @ 75%

Odd: Muscle ups 3 reps*

*If you are unable to perform the Muscle up, you will do one of the following:

-Muscle up with a band support

-Strict Pull up 5-7reps

-Chest to bar pull ups 5-7 reps

-ring rows and push ups 3-7 reps each

Conditioning:

3-5 rounds and 10 reps each of the following:

Push ups in a hollow or pike position (bodyweight program)

V-ups

Supermans or Hip and Back Extensions

Thursday

WOD

30 Turkish get ups for time and TOTAL weight.

You may use any weight and go up and down in weight at anytime.

After WOD:

7 minutes of scales

7 Minutes of L-Sit practice

7 minutes of: Handstand holds, and any variations of holds, (kicking up with both legs or opposite leg, negatives on descent etc.)

Post time and total weight moved to the Zen.

Monday

WOD

Tabata Burpees and 1 mile run for reps and time.

Immediately after the Tabata intervals are completed you will run 1 mile.

When the Tabata is finished the clock will be reset and you will have the 10 seconds of countdown to rest….

After the WOD,

5 sets of push ups at 35% of your NEW max.

then: 5, 4, 3, 2, 1 reps of strict pull ups in between your push up sets.

Post total burpees completed during Tabata, and your mile time to the Zen.

Monday

WOD

Before the workout, You will complete a max set of push ups. You will NOT rest in any position unless it is in the strict plank position. Try to do the max set with out stopping, but again, resting in the plank is permitted. CHEST must touch the ground in order to be a legit push up.

THEN:

Five rounds for time of:
35 Double unders
Run 200 meters

Practice scales after the workout.

Post times to the Zen.

Friday!!

WOD

For time:

Run 400m

30 Overhead walking lunges with a Dumbbell 50/35lb (one or two arms maybe used for the one d-bell)

30 Alternating Dumbbell power snatches 50/35lb

30 Weighted step ups onto a 24/20” box with a Dumbbell 50/35lb (hold it anyway)

Run to Gary ave.

30 Weighted step ups onto a 24/20” box with a Dumbbell 50/35lb (hold it anyway)

30 Alternating Dumbbell power snatches 50/35lb

30 Overhead walking lunges with a Dumbbell 50/35lb

Run 400m

Post times to the Zen.