Programming update – Jan 2019

What’s the WOD? Upcoming programming is no longer published publicly on the website. Instead, we will publish it on the ZenPlanner app, accessible by all current members. Programming for the week will be published on or before the end of Sunday for the following week. If you don’t already have the app (we recommend it…

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Programming w/c 7th Jan 2019

  Warm up Strength Workout Extra work (optional) Monday 10:00 For Quality: 20 Single Arm Kettlebell Rack Lunges 50-75 Single Unders 15-20 Hollow Rocks Notes Lunge: 20 = 10 steps with weight in left hand, 10 steps with weight in right hand. Front Squat 5-5-5, 2x5Notes Athletes build over the first three sets to a…

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Programming W/C 17th December 2018

    Monday Skill / strength Kipping Pull-up Capacity (Capacity – for those who already have kipping PU) 1. EMOM 10 – 30-40% of max 2. Accumulate 50-100 Hollow Rocks Order of ability: Butterfly Chest to Bar/Pull-up Kipping CTB/PU Paused Kipping PU 2-to-1 Swing to Pull-ups Kipping PU Development (for those who have yet to…

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