May week 4

See all May Week 1 Workouts

See all May Week 2 Workouts

See all May Week 3

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. Download PDF: May Week 4

Will be updated each Sunday.

Bootcamp – 6am, 7am, 12pm, 5pm

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5 Rounds as fast as possible. Reps are 15/20/25 for beginner, intermediate and advanced.

  • Marine “core” (seated twist)
  • Army crawl with freedom makers (bear crawl with man makers)
  • Hold the line pushups (nose to the ground) 
  • Airborne Squats (Squat to tuck jumps)
  • Military Press (could be strict DB press or downward dog pushups) 
  • Hum Vee ups
  • Hit the deck (squat deck/candlesticks) 
  • Freedom flys (Bent over DB fly or cobra version) 

Optional Equipment: 2 medium DBs

KB Strength – 9am

Always start with both movements at #1 before moving on. For example:

1,
1,2
1,2,3
1,2,3,4…..

  1. Swing x 20
    1. Squat x 10
  1. Shoulder plank taps x 10-15/side
    1.   Flutter kicks x 30/side
  1. Burpee x 10-15
    1. Russian twist x 10/side
  1. Lateral lunge x 8/side
    1. Plank rotations x 15/side
  1. S/A thruster 10/
    1. V- ups 20

Required Equipment: 1 Kettlebell

Boxing – 6pm

Boxing cardio and conditioning

KB Strength – 6am, 7am, 12pm, 5pm

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10 min AMRAP x 5 reps each arm

  • Push-up
  • Single Arm Row
  • Deadlift
  • Clean
  • Squat
  • Press

40/20 X 2 rounds

  • Snatch – R
  • Snatch – L
  • Squat to Reverse Lunge – R
  • Squat to Reverse Lunge – L
  • Single Arm Alternating Swing
  • Plank Walkups

1min/1min x3 rounds

  • Max burpees

Boot camp – 6am, 7am, 12pm

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  • 100 mountain climbers
  • 90 jumping jacks
  • 80 hip dips
  • 70 high knees
  • 60 alternating lunges
  • 50 sit-ups
  • 40 split squats
  • 30 toe touches
  • 20 lateral lunges
  • 10 v-ups
  • 1 block run 

Repeat back up ladder AMRAP

Dumbbell Strength – 9am

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20/15/12 as fast as possible
1) Side lunge bent over row to balance press each side (10/8/6each side) 
2) Single leg deadlift to front raise (10/8/6 side)
3) Plank pull each side to stand (half burpee) 
4) Hollow body hold with lat pullover
Lateral hop overs  40/30/24 reps between each! 
 

HIIT – 5pm

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1 min:

  • Walkouts to push up
  • Reverse lunge to knee drive (one side)
  • Reverse lunge to knee drive (other side)
  • Dips
  • Half burpee to (4) plank jacks
  • 1 block sprint

Repeat exercises above for 45 seconds

  • 1 block sprint

Repeat exercises for 30 seconds

  • 1 block sprint

Core – 5:30pm

Repeat 2x: 

1 min: 

  • Plank
  • Knee tuck crunches
  • SL v-ups

45 seconds: 

  • Scissor kicks
  • Frog crunches
  • Leg Pulls

30 seconds: 

  • Hollow hold
  • Hip raises
  • V-ups

Boxing – 6pm

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Technique and footwork

KB Strength – 6am, 7am, 12pm, 5pm

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3 Rounds:

  • Kb taps x 30/20 
  • Weighted sit ups 30/20
  • Turkish Get Up – Right x 1-3
  • Turkish Get Up – Left x 1-3

3-5 Rounds, add 1 rep each round. All right then Left 

  • 1 swing
  • 1 clean 
  • 1 high pull 
  • 1 snatch 
  • 1 Overhead Lunge

Required Equipment: 1 Kettlebell

Bootcamp – 6am, 7am, 12pm

40/20 x 6 Rounds

  • Power Broad Jump
  • Hinge Hops
  • 6inch Side to Sides
  • Door Handle Rows
  • Flutter Kicks / Pushups
  • Clapping Situps

Bootcamp – 9am

Every Minute on the minute x 4 Rounds

  • Reverse Lunge/Lateral Raise /Hammer Curl x 10
  • Burpees x 10
  • Squat To Press x 15
  • Glute Bridge x 20
  • Deadlift x 10 / Jump Squat x 10
  • Push Press x 20
  • Weighted V-Ups x 15
  • Plank Sliders x 30

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