The First Snow Fall! ❄️
I hope everyone is enjoying the first snow fall! Some overdue sledding if you ask me!
Items for the week…
- Everyone’s gala invites went out this week! All current members in Zen should have received one, so please let us know if you did not receive one!
- We are in a deload week, so we will be taking a break from the strength cycle this week. Next week we will start our new cycle of cleans, power cleans, and thrusters.
- Our FIT360 classes will be Tuesday and Thursday at 6:30pm this week.
SKILL
toes-to-bars
WOD
10 rounds of…
2 burpee pull-ups
3 box jumps (24/20)
then
2 rope climbs
3 wall walks
then
10 rounds of…
2 burpee pull-ups
4 box jumps (24/20)
then
2 rope climbs
4 wall walks
SKILL
kipping
WOD
60 strict pull-ups
40 ring dips
20 wall walks
… E2MOM 3 box jump overs (24/20)
SKILL
high box jump
WOD
Every 6 minutes for 5 rounds
2 rounds of…
5 toes-to-bars
10 kb snatches (53/35)
50 double unders
SKILL
cleans
WOD
Level 3
Every 5 minutes for 5 rounds
30/24 calorie row
20 back squats (50% of 1RM)
10 strict handstand push-ups
Level 2
Every 5 minutes for 5 rounds
30/24 calorie row
20 back squats (45% of 1RM)
10 handstand push-ups
Level 1
Every 5 minutes for 5 rounds
30/24 calorie row
20 back squats (40% of 1RM)
10 push-ups
SKILL
core
WOD
15 burpee pull-ups
30 burpee box jump overs (24/20)
45 burpees over parallettes
60 burpees
This is a chipper and completed straight through, not broken up.
7AM / 8AM
WOD
5 rounds of…
1 minute of plate push-ups
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
9AM
WOD
8 rounds of…
1 minute of plate push-ups
1 minute of single-arm kb squats (35/26)
1 minute of calorie row
1 minute of sit-ups
1 minute of single-arm kb push presses (35/26)
1 minute of rest
WOD
60 mb sit-ups (20/14)
60 sandbag squats
60 russian swings (53/35)
60 sandbag lunges
