Workout of the Day

Wednesday, March 18th 2020

Box Brief
We will continue with the Revised Class Schedule until further notice.
Please make sure you Reserve your spot each day. Only 10 spots per class.
Use this link or the ZP members app to reserve your spot.
Sign Up Here to Reserve your Spot
Ponce
5:30 & 7:30 am, Noon, 5 & 6 pm, Saturday: 7:30, 8:30, 9:30 am
Buckhead
6 am, Noon, 5 & 6 pm, Saturday: 8 & 9 am

Back Squat: Week 10
2 sets of 3 reps @ 85%
2 sets of 2 reps @ 90%
1 set of 1 rep @ 95%

*Last week of Strength Series
*Next week is Re-Test week

AMRAP in 12 minutes
7 Thrusters
7 Pull-ups
7 Burpees

Rx: 95/65
Fit: 75/55
Dyn: 55/35

Home Workout
3 Giant Sets:
9 Front Plank to Pushup Planks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups – Video
Rest 2:00 between sets.

Tuesday, March 17th 2020

Box Brief
Starting tomorrow we will be moving to a revised class schedule.
If we need to adjust classes we will update on all platforms. We will also need everyone to sign up a head of time for class as we will be capping classes at 10. You’ll be able to sign up shortly.
Email will be sent out here shortly too.

Revised Class Schedule
Ponce:
M-F 5:30 & 7:30 am, Noon, 5 & 6 pm
Sat 7:30, 8:30, 9:30 am
Buckhead:
M-F 6 am, Noon, 5 & 6 pm
Sat 8 & 9 am

WOD
Every 3:00 min x 8 Rounds:
15/12 Calorie Bike Erg
30 Double Unders
3 Power Snatches

Rx+: 155/110
Rx: 135/95
Fit: 95/65
Dyn: HPS 55/45

Scored: Each Round is for Time

Home Workout
5 Rounds For Time:
60 Double Unders
40 Step-Back Lunges
20 Burpees

Notes
2:1 Singles
No Rope – 40 Mountain Climbers

Monday, March 16th 2020

Jonathan

Bench Press: Week 10
2 sets of 3 reps @ 85%
2 sets of 2 reps @ 90%
1 set of 1 rep @ 95%

*Last week of Strength Series
*Next week is Re-Test week

For Time
21-15-9
Alternating Dumbbell Power Cleans
Box Jump Overs
Alternating Dumbbell Front Squats
Toes to Bar

Rx: 50/35’s, 24/20
Fit: 35/25’s, 24/20
Dyn: 20/15’s, 20″

Home Workout
3 Rounds for Time
800m Run
50 Sit-Ups
50 Air Squats

Notes:
If you have have DB/KB’s do Goblet Squats

Saturday, March 14th 2020

Binh

“Pi Day”
TT = 3.14159265359

3 Rounds for Time
14 Power Snatches
15 Sit-Ups
*9 Bar Muscle Ups
26 Box Jumps
5 Double Push-Up Burpees
359m Row

Rx: 135/95, 24/20
Fit: 95/65, 24/20
Dyn: HPS 55/35, 20″

BMU mod: 9 Pull-Ups + 9 Dips

Wednesday, March 11th 2020

Bobby

Bench Press: Week 9
1×4 @ 80%
2×3 @ 85%
1×2 @ 90%

AMRAP in 15 mim
10 Dual KB Deadlifts
50ft Dual KB Farmer’s Carry
10 Dual KB Front Squats
50ft Dual KB Farmer’s Carry

Rx: 53’s/35’s
Fit: 35’s/25’s
Dyn: 20’s


* 1 Burpee (s) penalty for every drop

Monday, March 9th 2020

Chris G

Push-Up Challenge
Re-Test Day
Max Push-Ups

Barbell Complex
Every 90 sec for 12 Rounds
1 Power Clean + 1 Front Squat +1 Hang Power Clean + 1 Front Squat
*increase weight every 2 rounds

“Death Race”
5 Rounds for Time
15/10 Cal Bike
10 Burpees

Saturday, March 7th 2012

Lindsay

For Time
800m Run with Med-Ball

Then 6 Rounds of:
10 Wall Balls (20/14)
1 Rope Climb

Then, 600m Run with Med-Ball

Then 4 Rounds of:
10 Wall Balls (20/14)
1 Rope Climb

Then, 400m Run with Med-Ball

Then 2 Rounds of:
10 Wall Balls (20/14)
1 Rope Climbs