- 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
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- 2017

FRIDAY 21 DECEMBER

20 December 2018|

WOD
Split Jerk
7 x 3 rep

Optional Finisher
Kettlebell swing (24/16)
5-10-15-20 etc
Run 200 after each set
7 minutes, as many rounds as possible

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

- 2017

THURSDAY 20 DECEMEBR

19 December 2018|

WOD
30 Dumbbell snatch (22.5/15)
30 Toe-to-bar
3 rounds (12 minute cap)

Optional Finisher
Dumbbell seated overhead press
One arm row
5 x 7 rep

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

- 2017

WEDNESDAY 19 DECEMBER

18 December 2018|

Bulgarian squat
3 x 3 rep

WOD
Row 2000
50 Wall ball
Row 1000
35 Wall ball
Row 500
20 Wall ball
22 minute cap

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

- 2017

TUESDAY 18 DECEMBER

17 December 2018|

WOD
20 GHD sit-ups
5 strict muscle-ups
12 minutes, as many rounds as possible
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- 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 Power clean (42.5/30)
2 rounds (29 minute cap)

Compare to: 18/12/2017
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- 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
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- 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.
(more…)

- 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.
(more…)

- 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.
(more…)

- 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.
(more…)

- 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.
(more…)

- 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…)