Strength
Every 3:00, 5 Sets
RX: 3 Deadlift (80-85%)
FX: 5 Deadlift (Sets 1-4: 70-75%, Set 5: 75-80%)
Superset Accessory
1-5) 15 Tibialis Raises
Conditioning
Every 1:30, 3 Rounds
1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16) + AMRAP Box Step Overs (24/20)
2) Rest
3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16) + AMRAP Sit Ups
4) Rest
*Score is total AMRAP
Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Ring Dip (FX: Banded Strict Ring Dip) (RX+: Weighted)
2) 6-8 Strict Chin-Up (FX: Banded Strict Chin-Up) (RX+: Weighted)
3) 8/8 Single Kettlebell Sots Press
Conditioning
AMRAP 10
15/10 Calorie Row (FX: 12/8)
15 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
20 Wallballs (20/14) (RX+: 11’/10′)
Barbells For Boobs this Saturday at 9AM!
WOD Heats will run at 9:30 and 10:00 AM sharp!
Come enjoy a raffle with a variety of prizes, breakfast, and mimosas! Friends and family are welcome. Drop-ins are $25 to work-out. All raffle and drop-in proceeds will go to Barbells For Boobs!
Reserve your spot on Zen Planner today!
Strength
EMOM 7
1-2) 2 Muscle Snatch + 2 High Hang Power Snatch (↑)
3-4) 2 Muscle Snatch + 2 Hang Power Snatch (↑)
5-7) 1 Muscle Snatch + 2 Touch and Go Power Snatch (↑)
“Isabel”
For Time:
30 Snatches (135/95)
*Compare to 7/19/21
Post-WOD Recovery
2 Rounds for Quality
10 Cat Cows
1:00/1:00 Pigeon Pose
Strength
Every 3:00, 5 Sets
RX: 3 Back Squats (80-85%)
FX: 5 Back Squats (Sets 1-4: 70-75%, Set 5: 75-80%)
Superset Accessory
1-5) 10 Reverse Grip PVC Passthroughs
Conditioning
3 Rounds for Time:
300m Run (FX: 200m)
60 Double Unders (FX: 40) (RX+: 80)
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*12:00 Cap
Toes-to-bar and Double-Under Skills Clinic!
Tonight at 5:45 PM with Coach Kevin!
| Weekly Overview | Events/Classes | |
| Monday | Power Clean | Toes-to-Bar/Double Unders Skills Clinic at 5:45 PM |
| Tuesday | Back Squat | Lumbar Mobility at 5:45 PM |
| Wednesday | “Isabel” Benchmark WOD | |
| Thursday | Strict Gymnastics | |
| Friday | Deadlift | |
| Saturday | Barbells for Boobs | WOD heats at 9:30 AM and 10 AM |
| Sunday | Rope Climbs/Handstands |
Strength
Every 2:00, 8 Sets
1-3) 1 Power Clean w/ Pause at Knee + 1 Power Clean (↑)
4-8) 1 Power Clean (↑)
*Start at 60% of 1RM Squat Clean or 65% of 1RM Clean and Jerk
Conditioning
For Time:
30 Hang Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)
15 Bar Facing Burpees
30 Chest to Bar Pull-Ups (FX: Pull-Ups OR 20 Chest to Bar Pull-Ups)
15 Bar Facing Burpees
*10:00 Cap
