June week 1

See all May Week 1 Workouts

See all May Week 2 Workouts

See all May Week 3

See all May Week 4

To see the full schedule and register for classes, use the Zen Planner member app or go here.

Below you’ll find the upcoming workouts for the week.  Will be updated each Sunday.

Bootcamp – 6am, 7am, 12pm, 5pm

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Card Deck as fast as possible

  • Diamonds – Traveling Split Squat
  • Hearts – Lateral Hop Over
  • Spades – Diverbombers
  • Clubs – Situp and Punch

KB Strength – 9am

Adding movements in between the first two. Always starting with Single Arm Swings and finishing with Kettle Drags

  • SA Swings x 12/side
  • Kettle drags x14
  • SA swings x 12/side
  • Clean squat press x 5/side
  • Kettle drags x 14
  • SA swings x 12/side
  • Clean squat press x 5/side
  • Oh head lunge x 6/side
  • Kettle drags x 14
  • Sa swing x 12/side
  • Clean squat press x 5/side
  • Oh Lunge x 6/side
  • Basket ball lunge x 6/side
  • Kettle drags x 14

Next round add cross body clean 8/

If time left over amrap

Required Equipment: 1 Kettlebell

Boxing – 6pm

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Boxing cardio and conditioning

KB Strength – 6am, 7am, 12pm, 5pm

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20/20 x 5 rounds

  • Jumping Dead lifts 20s 
  • OH iso press flutter kicks L 30/
  • OH iso press flutter kicks R 30/

30/15 x 4 rounds

  • AL clean/ snatch R 
  • Alt clean / snatch L 
  • Curtsy lunge R
  • Curtsy lunge L

AMRAP 

  • Beast pushup x 10
  • 1.5 DL x 8/8
  • O v-ups x 15

Boot camp – 6am, 7am, 12pm

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15 minus 3 reps each round (reps are each side where applicable) 1 block run between rounds

  • Hamstring curls
  • Forward leaning split squat 
  • Plank step thru to lunge 
  • Slider side lunges
  • Slider arms extensions 
  • Slider knee tucks

Equipment- towels or cloth items/hard surface for sliders. Weight or heavy object optional

Dumbbell Strength – 9am

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10-1 Reps AFAP
Jump Lunge to Hammer Curl
Feet Together Deadlift to Clean Squat Press
Bear Crawl Rows
Chest Press Close Grip to Wide
Then: 1minute/45s/30s
Single Leg Glute Bridge
Frogger
Kickback to Hydrant
Single Leg Pulsate
 

HIIT – 5pm

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4 rounds with decreasing time- 45 seconds, / 40 / 35 / 30

  • Curtsy lunges (2) to kickbacks (2)
  • Push up to long/short lunge (alternate sides)
  • Mountain climbers (4) to squat jacks (4)
  • Criss cross squat 
  • Half burpee to downward dog push up (2)

Equipment: None needed. Space- somewhere where you can easily do a block run or an open space to time yourself on a run (can also run in place for time)

Core – 5:30pm

4 rounds with decreasing time- 45 seconds, 40, 35, 30

  • slider arm extensions
  • slider knee tucks
  • slider single leg boat hold 
  • standing oblique crunches
  • downward facing dog to plank hold to upward facing dog

Equipment- towels or cloth items/hard surface for sliders. Weight or heavy object optional

Boxing – 6pm

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Technique and footwork

KB Strength – 6am, 7am, 12pm, 5pm

45/15 x 3

  • 2 handed Clean to squat 
  • Planted Lateral hinge 
  • push press 3 second negatives RIGHT
  • Push press 3 second negatives LEFT 
  • plank row R
  • Plank Row L
  • alt oblique hop overs

Then, 3 Rounds of:

  • 2 handed power swings x1:20 
  • KB mountain climbers x 40s 
  • 1 minute rest

Required Equipment: 1 Kettlebell

Bootcamp – 6am, 7am, 12pm

Circuit 1: ~40 work/20 rest- repeat 3 rounds

  • pistol squats
  • pulsing lateral lunges
  • pushups (2) plank push ups (4) plank jacks (6)
  • Side to side squat
  • low pushups (2) shoulder taps (4) mountain climbers (6)

BLOCK RUN

Circuit 2: ~40 work/20 rest- repeat 3 rounds

  • Wide stance slow mountain climbers
  • Straddle toe touches
  • Half burpee to down dog
  • Hamstring forward fold to hip opener sumo squat

BLOCK RUN

Bootcamp – 9am

TBD

Required Equipment: 2 DB medium

Boxing – 11am

Boxing cardio and conditioning

Challenge – 9am

A short but very intense workout challenge!

Mobility – 9:30am

First, Fascia release with lacrosse ball, then 40/20 x 4 rounds

  • Side Warrior – L
  • Side Warrior – R
  • Overhead Squat
  • Low Plank
  • Bridge Extensions