Tag Archives: Free Weights

ZWOW #38

3 Rounds for Time 5 Jumps Lunges + Burpee: 8 Sets (4 on each side; starting with right/left leg in front) Dumbbell Swing: 20 each arm Side Crunch: 20 each side Zuzka completed it in 15:45.

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ZWOW #36

3 Rounds for Time 4-Point Hops: 10 Reps 4-Point Punches: 10 Reps One Arm Alt. Planks: 10 Reps Weighted Thrusts: 10 Reps Zuzka completed it in 11:20.

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ZWOW #35

3 Rounds for Time 10 Overhead Squat Leg Lift 10 Competition Burpees 10 Pistol Squats 40 Chair Hops 10 Dive Bombers Zuzka completed it in 12:39.

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ZWOW #34

3 Rounds for Time 20 Squat Hops 20 Bent Over Rows 20 Walking Lunges 20 Plank Pulls Zuzka completed it in 14:02.

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ZWOW #32

3 Rounds for Time 60 Side Hops 10 Chair Dips 10 Broad Jumps 5 Thrusters 10 Russian Twists At the end of the workout, run for 1 mile. Zuzka completed the workout in 9:55, not including the 1 mile run.

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ZWOW #27

Buy In: 3 Minutes of Overhead Squats 10 Minutes of Burpees and Walking Lunges 3 Burpees Starts Each Round Walking Lunges Until the End of the Round

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ZWOW #16

15 Minute AMRAP 10 Renegade Rows 10 Overhead Lunge 10 Squat Jump Burpee 10 Crab Toe Touches 10 Sumo Deadlift High Pull Zuzka completed 4 rounds.

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