- 2017

MONDAY 21 JANUARY

20 January 2019|

 

WOD
1 Strict pull up, 2 push up, 3 squat
2 Strict pull up, 4 push up, 6 squat
3 Strict pull up, 6 push up, 9 squat
Etc.

12 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.

- 2017

SATURDAY 19 JANUARY

18 January 2019|

Turkish get up 3, 3, 2, 2, 1, 1

WOD

‘Partner workout’

Chest to bar pull up
Burpee
Push press (50/35)

2, 4, 6, 8, 10, 12 rep…etc

16 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.

- 2017

FRIDAY 18 JANUARY

17 January 2019|

1 Power snatch
3 Overhead squat (tempo 2 – 3 – 1)

Every 90 seconds,  6 rounds – gradually build weight

WOD
1 Squat snatch (70/52.5)
3 Clean & jerk
30 Double-under

12 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.

- 2017

THURSDAY 17 JANUARY

16 January 2019|

Muscle up progressions

WOD
1 minute GHD sit-up
1 minute Bar muscle-up
2 minutes GHD sit-up
2 minutes Bar muscle-up
3 minutes GHD sit-up
3 minutes Bar muscle-up

Record total reps completed

For scaling and a detailed description, see the Zen Planner app.

- 2017

WEDNESDAY 16 JANUARY

15 January 2019|

Back extension
3 x 5 rep

WOD

5 Thruster (42.5/30)
7 Hang power clean
10 Sumo deadlift high pull
20 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 15 JANUARY

14 January 2019|

WOD
Tabata handstand push-up
Rest 1 minute
Tabata single-leg squat
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata jumping lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds

For scaling and a detailed description, see the Zen Planner app.

- 2017

MONDAY 14 JANUARY

13 January 2019|

5 mins of speed ladder drills

Front Squat

12 minutes to find heavy set of 3 

WOD

‘Annie’
Double under
Sit up
50, 40, 30, 20, 10 rep (14 minute cap)

Compare to: 11/04/2018

- 2017

SATURDAY 12 JANUARY

11 January 2019|

WOD ‘Partner Workout’
40 Pull up
40 Push up
40 Deadlift (80/55)
40 Dumbell Push press (22.5/15)
3 rounds (24 minute cap)

Partners do 2 burpee every time reps are stopped or changeover.
(more…)

- 2017

FRIDAY 11 JANUARY

10 January 2019|

Turkish get up
Kettle bell windmill
15 minutes to build to heavy single

WOD
Run 400m
50 Squat
4 rounds (18 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 10 JANUARY

09 January 2019|

WOD
Row sub-1:25/500-m pace for as long as possible
Rest 3 minutes
10 rounds

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

WEDNESDAY 9 JANUARY

08 January 2019|

Clean & Jerk
1 every 30 seconds for 12 minutes

Build up to working weight for the WOD.

WOD
15 Burpee bar hop
5 Clean & Jerk (100/70)
12 Burpee bar hop
4 Clean & Jerk
9 Burpee bar hop
3 Clean & Jerk
12 minute cap

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

TUESDAY 8 JANUARY

07 January 2019|

GYMNASTICS
Handstand roll out
L sit
Bar front lever
12 minutes

WOD
3 Rope climb
20 Box jump (75/60)
12 minutes, as many rounds as possible

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

MONDAY 7 JANUARY

06 January 2019|

10 minutes to build to heavy 5 rep Deadlift

WOD
Run 400
15 Thruster (35/25)
10 Burpee
5 rounds (20 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

SATURDAY 5 JANUARY

04 January 2019|

One arm row
Weighted push up
5 x 5 rep

WOD ‘Partner Workout’
Power clean (60/40)
Box jump
Burpee
10 to 1 rep (20 minute cap)

Partner 1 does 10 reps of all 3 exercises then partner 2 does the same. Next round partner 1 does 9 reps of all 3 exercises etc. Choose a weight that allows you to go unbroken for the power clean.
(more…)

- 2017

FRIDAY 4 JANUARY

04 January 2019|

WOD
Clean & Jerk
7 x 1 rep

Optional Finisher
50 Manmaker (15/10)
10 minute cap
(more…)

- 2017

THURSDAY 3 JANUARY

02 January 2019|

Front squat
4 x 3 rep

WOD
Run 400
10 Overhead squat (60/42.5)
5 rounds (18 minute cap)
(more…)

- 2017

MONDAY 31 DECEMBER

30 December 2018|

Power snatch
Overhead squat
Squat snatch
12 minutes to find heaviest complex

WOD ‘Partner workout’
30 Hang power snatch (50/35)
30 Overhead squat
Run 200
30 Pull up
30 Burpee
3 rounds (28 minute cap)
(more…)

- 2017

SATURDAY 29 DECEMBER

28 December 2018|

Barbell Complex
Power clean
Front squat
Jerk
12 minutes to find heaviest complex

WOD ‘Partner Workout’
40 Overhead plate lunge (20/15)
40 Hang power clean (50/35)
40 Front squat
40 Shoulder to overhead
2 rounds (22 minute cap)

Every break, team does 3 burpees.

For scaling and a detailed description, see the Zen Planner app.

- 2017

FRIDAY 28 DECEMBER

27 December 2018|

Thruster
4 x 3 rep

WOD  ‘Jackie’
Row 1000
50 Thruster (20/15)
30 Pull up
12 minute cap

Compare to: 13/04/2018

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

THURSDAY 27 DECEMBER

26 December 2018|

WOD
Deadlift
5 x 10 rep

Optional Finisher ‘Partner Relay’
4 Manmaker (22.5/15)
10 Sit up
Run 200
5 rounds each (20 minute cap)

For scaling and a detailed description, see the Zen Planner app.
(more…)

- 2017

MONDAY 24 DECEMBER

23 December 2018|

Just 2 classes today, 9.15 and 4.45. Book in early on Zen to reserve your spot.

WOD ‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension (or barbell good morning)
Wall ball
Burpee
Double under
Complete 50 reps of each before moving on to the next (40 minute cap)

Compare to: 23/12/2017
All exercises can be scaled and the number of reps can be lowered. Options are the Naughty Forty and Thrifty Thirty.
(more…)

- 2017

SATURDAY 22 DECEMBER

21 December 2018|

WOD
Med ball clean
Box jump
50-40-30-20-10 rep (20 minute cap)

Choose a med ball weight and box jump height that allows big sets and minimal rest.

‘Partner Option’
Med ball clean and throw to partner
Box jump
50-40-30-20-10 rep (20 minute cap)

Med ball reps are shared (25 each) box jumps are synchro. Box jump should be scaled to aim for similar intensity between partners.

Optional Finisher
20 RM Deadlift
(more…)