- 2017

THURSDAY 22 NOVEMBER

21 November 2018|

Tabata handstands

WOD
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
10 rounds for max calories

There is no rest between rounds.

For detailed description, see the Zen Planner app.
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- 2017

WEDNESDAY 21 NOVEMBER

20 November 2018|

Snatch Complex
Hang Power snatch
Overhead squat
Squat snatch
1 round every minute, 10 minutes

The complex should build you up well for the Overhead Squats in the WOD. You should be able to build to a weight slightly higher than the weight you will use in the workout.

WOD
Overhead squat (60/42.5)
Box jump (75/60)
21, 15, 9 rep (12 minute cap)

For detailed description, see the Zen Planner app.
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- 2017

TUESDAY 20 NOVEMBER

19 November 2018|

Muscle up progressions
10 minutes

WOD
30m Walking lunge
30 GHD sit up
30 Pull up
4 rounds (20 minute cap)

For detailed description, see the Zen Planner app.
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- 2017

MONDAY 19 NOVEMBER

18 November 2018|

Handstand roll out
Kipping pull up practice
10 minutes

WOD
Shoulder press
7 x 3 rep

Optional Finisher
Row 1000
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- 2017

SATURDAY 17 NOVEMBER

16 November 2018|

Deadlift
4 x 3 rep

WOD Option A ‘Karen’
150 Wall ball
12 minute cap

Compare to: 27/04/2018

WOD Option B ‘Partner Karen’
200 Wall ball
18 minute cap, every break in reps/partner swap, both do 5 burpees

For detailed description, see the Zen Planner app.
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- 2017

FRIDAY 16 NOVEMBER

15 November 2018|

Squat clean
5 x 5 rep

WOD
Run 400
21 Sumo deadlift high pull (35/25)
12 burpee over bar
3 rounds (15 min cap)

For detailed description, see the Zen Planner app.
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- 2017

THURSDAY 15 NOVEMBER

15 November 2018|

WOD

3 rounds of:
Max reps of strict pull up
Max reps of shoulder press (52.5/35)
Max-calorie row in 20 seconds
Max L-sit hold for time

Begin an attempt at each exercise every 3 minutes.

For detailed description, see the Zen Planner app.
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- 2017

WEDNESDAY 14 NOVEMBER

13 November 2018|

WOD
Hang power snatch
10 x 1 rep

Optional Finisher
50 Burpee
50 Wall ball
10 minute cap

For detailed description, see the Zen Planner app.
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- 2017

TUESDAY 13 NOVEMBER

12 November 2018|

Muscle up progressions
10 minutes

WOD
Thruster (60/42.5)
Muscle up
15, 12, 9 rep (12 minute cap)

For detailed description, see the Zen Planner app.
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- 2017

MONDAY 12 NOVEMBER

11 November 2018|

GYMNASTICS
Handstand roll out
Rope climb
L sit
10 minutes

WOD
7 Box jump (90/75cm)
14 Kettle bell swing (32/24)
12 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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- 2017

SATURDAY 10 NOVEMBER

11 November 2018|

WOD ‘Bert’
50 burpee
Run 400
100 push-up
Run 400
150 walking lunge
Run 400
200 squat
Run 400
150 walking lunge
Run 400
100 push-up
Run 400
50 burpee
65 minute cap

This is a very long workout. You have the option of doing this workout with a partner, sharing the reps but running together. It could still take up to 60 minutes to complete this with a partner, the total volume of the workout can be cut down also.
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- 2017

FRIDAY 9 NOVEMBER

08 November 2018|

WOD
20 Dumbbell push press (22.5/15)
40 Double under
7 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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- 2017

THURSDAY 8 NOVEMBER

07 November 2018|

Muscle up progressions
10 minutes

WOD
25 cal. Row
25 Hip extension
25 GHD sit-up
20 minutes, as many rounds as possible

For detailed description, see the Zen Planner app.
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- 2017

WEDNESDAY 7 NOVEMBER

06 November 2018|

WOD
Back squat
7 x 1 rep

Optional Finisher
100 Partner burpee jump over

For detailed description, see the Zen Planner app.
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- 2017

TUESDAY 6 NOVEMBER

05 November 2018|

WOD
Tabata push jerk (42.5/30)
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

For detailed description, see the Zen Planner app.
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- 2017

MONDAY 5 NOVEMBER

04 November 2018|

WOD
20 Squat clean (52.5/35)
Run 800
4 rounds (28 minute cap)

For detailed descriptions, see the Zen Planner app.
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- 2017

SATURDAY 3 NOVEMBER

02 November 2018|

In a team of 2, 3 or 4. Get through 100 x sandbag over the shoulder.
10 minute cap

WOD
3 rounds of:

2 minutes of rope climb
2 minutes of Turkish get-up (22.5/15)
Rest 2 minutes
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- 2017

FRIDAY 2 NOVEMBER

01 November 2018|

WOD
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

For detailed description, see the Zen Planner app.
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- 2017

THURSDAY 1 NOVEMBER

31 October 2018|

WOD
1000m Row
50 Sumo deadlift high pull (35/25)
25 pull up
3 rounds (27 minute cap)

For detailed description, see the Zen Planner app.
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- 2017

WEDNESDAY 31 OCTOBER

30 October 2018|

GYMNASTICS
Rope climbs
Handstand progressions

WOD
3 minute handstand hold
100 Squat
50m Handstand walk
100 Squat
30 Handstand push up
20 minute cap

For detailed description, see the Zen Planner app.
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- 2017

TUESDAY 30 OCTOBER

29 October 2018|

WOD
Overhead squat
5, 5, 5, 3, 3, 3, 1, 1, 1 rep

For detailed description, see the Zen Planner app.

Optional Finisher
Row 1000
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- 2017

MONDAY 29 OCTOBER

28 October 2018|

GYMNASTICS
Muscle up progressions
10 minutes

WOD ‘Dork’
60 Double under
30 Kettlebell swing (24/16)
15 Burpee
6 rounds (25 minute cap)

For detailed description, see the zen planner app.
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