- 2017

CHRISTMAS/NEW YEAR TIMETABLE

11 December 2018|

- 2017

MONDAY 17 DECEMBER

16 December 2018|

Skill work;

Kipping pull up progressions

WOD
‘Jess Turns 20 Something’
29 Pull up
29 Double squat wall ball
29 Double under
29 Squat clean (42.5/30)

2 rounds (29 minute cap)

Compare to: 18/12/2017

 

- 2017

SATURDAY 15 DECEMBER

14 December 2018|

WOD
Overhead squat
5 x 3 rep

‘Cards’
The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises;

Run/row 400
Burpee
Dumbbell thruster (20/15)
Sit up

- 2017

FRIDAY 14 DECEMBER

13 December 2018|

WOD
Run 800
10 rounds of:
10 Handstand push up
10 Single leg squat

Then;
Run 800

30 minute cap

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

- 2017

THURSDAY 13 DECEMBER

12 December 2018|

WOD
‘Eva’
Run 800m
30 Kettlebell swing (32/24)
30 Pull up

5 rounds (45 minute cap)

Compare to: 15/04/17 

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

- 2017

WEDNESDAY 12 DECEMBER

11 December 2018|

1 Power snatch, 1 Squat snatch

Every minute, 12 minutes

Build weight up to prepare for the WOD

WOD
7 squat snatch (75/50)
14 strict ring dip

15 minutes, as many rounds as possible

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

- 2017

TUESDAY 11 DECEMBER

10 December 2018|

WOD

Snatch balance

7 x 1 rep

Optional finisher:

Tabata Core
Prone hold
Hollow rock
Superman
Med-ball Russian twist

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

 

- 2017

MONDAY 10 DECEMBER

09 December 2018|

GYMNASTICS
Planche progressions
Ring holds
L sit
4 rounds

WOD
Thruster (35/25)
Power snatch
Toe to bar

18, 15, 12, 9, 6, 3 rep

For detailed description and scaling, see the Zen Planner app

- 2017

SATURDAY 8 DECEMBER

07 December 2018|

‘Partner Workout’
Sandbags (in a group of 2 or 3)
5 Lifts over shoulder
30m carry
10 rounds (10 minute cap)

‘Partner Relay’
15 Box jump
10 Pull up
Run 200
5 rounds each (20 minute cap)

For detailed descriptions, see the Zen Planner app.
(more…)

- 2017

FRIDAY 7 DECEMBER

07 December 2018|

WOD
Hang power clean
7 x 3 rep

Build weight up and aim to hit a PB on set 6 or 7.

Optional Finisher
Row 2000

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

- 2017

THURSDAY 6 DECEMBER

05 December 2018|

Bulgarian squat
4 x 5 rep

WOD
10 Burpee (to target 15cm above reach)
20 Sit up
7 minutes, as many rounds as possible

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

- 2017

WEDNESDAY 5 DECEMBER

04 December 2018|

10 minute of POSE running drills to give you focus during the 800’s.

WOD
Run 800
Rest 3 minutes
5 rounds (32 minute cap)

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

- 2017

TUESDAY 4 DECEMBER

03 December 2018|

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

WOD
20 Push up
50 Squat
15 minutes, as many rounds as possible

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

- 2017

MONDAY 3 DECEMBER

02 December 2018|

1 Power snatch, 1 Squat snatch
Every minute, 15 minutes

WOD
5 strict muscle up
4 squat snatch (84/52.5)
15 minutes, as many rounds as possible

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

- 2017

SATURDAY 1 DECEMBER

30 November 2018|

WOD
Deadlift
5 x 5 rep

‘Partner Workout’
30 Burpee
Overhead barbell hold (60/40)*

30 Front squat (60/40)
Pull up bar hang*
15 minutes, as many rounds as possible

*-One person must be holding the bar overhead for burpees to count.
-One person must be hanging from pull up bar for front squats to count.
-Partners must swap if the ‘hold’ person stops.
(more…)

- 2017

FRIDAY 30 NOVEMBER

29 November 2018|

GHD sit up
Barbell good morning
Inch worm
4 Rounds

Spend 1 minute on each exercise. No score or time recorded, focusing on form.

WOD
Left-arm kettlebell snatch (24/16)
Right-arm kettlebell snatch
Pull up
21, 15, 9 (12 minute cap)
(more…)

- 2017

THURSDAY 29 DECEMBER

28 November 2018|

WOD
Thruster
5 x 5 rep

Optional Finisher
100 Burpee
10 minute cap

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

- 2017

WEDNESDAY 28 NOVEMBER

28 November 2018|

GYMNASTICS
Muscle up progressions
10 minutes

WOD
2 minutes of;

15-cal. row
Max strict weighted toe to bar (4/2) in remainder of time.
Rest 2 minutes, 5 rounds

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

- 2017

TUESDAY 27 NOVEMBER

26 November 2018|

GYMNASTICS
Handstand roll out
Ring holds
L sit

WOD
15 Hang squat clean (60/42.5)
30 Push up
5 rounds (18 minute cap)

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

- 2017

MONDAY 26 NOVEMBER

26 November 2018|

WOD
Front squat
10 x 1 rep

Optional Finisher ‘Partner Workout’
Row 1200

Partner must be in overhead barbell hold (60/40) before rower starts.
Swap partners when you can no longer hold barbell overhead.
(more…)

- 2017

SATURDAY 24 NOVEMBER

23 November 2018|

WOD ‘Wade’
Run 1200

Then, 4 rounds of:
12 Strict pull up
9 Strict dip
6 Strict handstand push up

Then:
Run 1200
Wearing a 10kg vest for Rx, 30 minute cap

This workout can be done in pairs, running together, carrying 1 med ball for the run and sharing the reps.
(more…)

- 2017

FRIDAY 23 NOVEMBER

22 November 2018|

Clean & Jerk or Snatch
1 rep every 30 seconds, 10 minutes

Build weight up to around 80% of max, or keep at about 60% and focus on consistent efficient reps.

WOD Grace
30 Clean and jerk (61/42.5)

Compare to: 11/07/2018

OR

WOD Isabel
30 Snatch for time (61/42.5)

Compare to: 11/07/2018

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