Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back down. Sub with 5 ring rows after each movementRead More
Front Squat: Establish 3 Rep Max Then…. WWPF For Time: 400m Med Ball Run Relay (Switch every 200m) 300 Double Unders (Switch every 50 DU) 50 Thrusters, 95/63 (Mix anyway) 400m Med Ball Run Relay 200 DU 30 Thrusters, 135/83 400m Med Ball Run Relay 100 DU 10 Thrusters,...Read More
Press: 5-5-5 L-Sit: 3 x M.E. Then… For Time: 400m Run 40 Pistols, alt 30 Alt DB Snatches, 50/35 3 Legless Rope Climb 300m Run 30 Pistols, alt 20 Alt DB Snatches 2 Legless Rope Climb 200m Run 20 Pistols 10 Alt DB Snatches 1 Legless Rope Climb ...Read More
Now you never have to leave our site to sign into class, pay bills, or check the status of your membership. Just Select Member Login on the Top Menu and sign into ZEN from our site. Read More
15 Minutes to a heavy Clean and Jerk Then…. 12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups Read More
Back Squat 5 – 5 – 5 at 80% of 1RM then: 18 Minute EMOM: 1st Min. Max shuttle run (run from pull-up bars to other side and use the entire minute to shuttle run, touching the ground on every turn around) 2nd Min. 10 burpee box jump overs (24/20) *set a 40 second cap...Read More
9am-11am Open Gym 10am Olympic Lift Class 11am-Endurance Choose Your Own Adventure In any order: 1 Mile Run 1 Mile Row 400m Farmer Carry 70s/53s 100 Sit Ups 10 Power Snatches 135/93 10 Clean and Jerk 135/93Read More
We have Updated our Site. Let us know what you think and if there is anything you want to see on the new site. All photos that we took over the past two months can be found HERE. I know a few of you (see below) have been asking. Read More
