Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
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70% x 3
80% x 3
90% x max reps
*In between each set complete 2-3 weighted CHIN ups. Shooting for something a little heavier than last week. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.
50 Thrusters, 45#
50 Strict HSPU’s for quality
75 Kipping for quality
Practice HSPUs or HS Walks for 10min.
Upper body BURNER!
Every 60sec. complete 1 Round of:
1 Wall Climb
10 Mt. Climbers
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)
My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.
Workout Demo & Explanation:
Who doesn’t LOVE a long EMOM!?
Min. 1) 15/12 Cal Row or Sumo Deadlift High Pulls
Min. 2) 1 Round of “Cindy”
Min. 3) 60 Double Under’s
Min. 4) Max Weighted Sit-Ups with 25/15lb. Plate
Min. 5) Rest
5 Pull-Ups or 5 Bent over rows if you don’t have a pull up bar
15 Air Squats
*If you can not hang with that, you can do 3,6,9.
Da Daily D:
Narrow Front Squats 70/50lb DB
Toes-To-Bar or V-ups if you don’t have a pull up bar
Keep your feet TOGETHER. No space in between your feet.
Front Squat Demo:
100 DB Hamstring Curls or if you don’t have a DB try nordic curls (if you don’t know what these are do the 5pm zoom, Jenny will give you ideas).
Quality just means do a slower controlled movement. Keep trying to move through it quickly, but keep form a priority over time.