January 2019

Turkish get up 3, 3, 2, 2, 1, 1 rep 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.

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.

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.

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.

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.

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

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.

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.

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.

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