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WEDNESDAY 19 JUNE

2019-06-18T18:34:06+12:0018 June 2019|

Turkish Get-up
3-2-1-1- rep

WOD

‘Strict Nicole’
Run 400m
Max-rep strict pull-up

20 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 18 JUNE

2019-06-16T12:05:19+12:0017 June 2019|

WOD
Back squat
15-12-9-6-3 rep

Optional finisher:
50 burpee

For scaling and detailed description, see the Zen Planner app.

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MONDAY 17 JUNE

2019-06-16T14:47:29+12:0016 June 2019|

Warm-up:
Scales
Pose running drills

WOD
Run 5k
(27 minute cap)

Then,
Mobility
Core Tabata
Inversions

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 15 JUNE

2019-06-14T16:18:04+12:0014 June 2019|

SKILL
Ladder drills
Partner tennis ball reaction drills

WOD
2 rope climb, legless ascent & descent
21 push-up, feet elevated on box (50 cm)

3 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 14 JUNE

2019-06-14T15:57:32+12:0013 June 2019|

WOD
Row 2,000m
21 clean (60/42.5)
15 thruster
Row 1,000m
15 clean
12 thruster
Row 500m
9 clean
9 thruster
(35 minute cap)

For scaling and detailed description, see the Zen Planner app.

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THURSDAY 13 JUNE

2019-06-12T16:51:13+12:0012 June 2019|

WOD
2 minutes strict muscle-up
3 minutes rest
5 rounds (22 minutes)

Sandbag drills

(cleans, over the shoulder, max hold, carry)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 12 JUNE

2019-06-11T16:19:19+12:0011 June 2019|

WOD
Overhead squat
5-3-3-1-1-1 rep

Optional finisher;

50 Man maker (15/10)

10 minute cap

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 11 JUNE

2019-06-10T16:00:16+12:0010 June 2019|

Scales
Handstand descent progressions
10 minutes

WOD
Burpee
Reverse burpee
Double-under
Row (for calories)
Squat
Box jump
2 minutes of each, for max reps (12 minute running clock)

S.L.I.P.S.
(scales, l-sits, inversions, plank, stretching)
Tabata scales
5 minutes to accumulate maximum total time in L sit
Handstand descent progressions
Planks
Stretching/mobility work;

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MONDAY 10 JUNE

2019-06-09T20:06:05+12:0009 June 2019|

Skill work;

2 Hang snatch every minute, 12 minutes.

WOD

‘Cindy’

5 Pull-up
10 Push-up
15 Squat

20 minutes, as many rounds as possible

Compare to: 30/04/2019

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 8 JUNE

2019-06-09T20:39:25+12:0007 June 2019|

WOD
Scales
L-sits
Inversions
Prone hold
Mobility
7 minutes each

Optional partner finisher;

50 Dumbbell clean (15/10)
*Partner holds dumbbells overhead
50 Dumbbell plank row
*Partner in hollow hold
2 rounds (8 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

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FRIDAY 7 JUNE

2019-06-09T20:37:47+12:0006 June 2019|

WOD
‘CrossFit Total’
Back Squat
Shoulder press
Deadlift

3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score.

Compare to: 23/05/19

The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 or 5 reps for each exercise.

For scaling and detailed description, see the Zen Planner app.
(more…)

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WEDNESDAY 5 JUNE

2019-06-09T20:22:20+12:0004 June 2019|

WOD
Lunge 30m AFRAP (as few reps as possible)
Handstand walk 30m AFSAP (as few sets as possible)
50 Strict pull-up AFSAP
50 Push-up AFSAP

2 rounds, done at any pace, aiming to get the same numbers in round 2

For scaling and detailed description, see the Zen Planner app.

(more…)

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TUESDAY 4 JUNE

2019-06-05T14:31:05+12:0003 June 2019|

1 Clean
3 Push Jerk
6 minute EMOM (every minute on the minute)

WOD
Row 1000m
15 Clean & Jerk (60/42.5)
3 rounds (25 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

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MONDAY 3 JUNE

2019-06-09T20:29:06+12:0002 June 2019|

Max testing;

Horizontal Jump (3 attempts)
Double-under (or 2 minutes)
Handstand hold (or 2 minutes)

Scaling; The double under is meant to be 1 max set. However, if you cannot do a large set, aim for max reps in 2 minutes. If you can’t do freestanding handstands yet, try to hold on the wall for up to 2 minutes.

Partner workout

Run 300m relay each
4 rounds
15 Kettle bell swing  each (24/16)
4 rounds
*max synchro burpees until cap
18 minute cap

For scaling and detailed description, see the Zen Planner app.
(more…)

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SATURDAY 1 JUNE

2019-06-05T14:31:50+12:0031 May 2019|

We’ve got 1 class on Monday, 4.45pm. A partner workout, book in early!

Partner warm up;

Bar hang
10 Burpee
2 rounds each
Plank hold
5 Reverse burpee
2 rounds each
Squat hold
10 Pull up
2 rounds each

WOD
5 Strict L pull-up
10 Ring dip
15 Single-leg squat
20 minutes, as many rounds as possible.

For scaling and detailed description, see the Zen Planner app.
(more…)

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FRIDAY 31 MAY

2019-06-05T15:01:14+12:0030 May 2019|

WOD
2 Legless rope climb
35 Wall-ball (9/6)
3 rounds

For scaling and detailed description, see the Zen Planner app.
(more…)

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THURSDAY 30 MAY

2019-06-05T15:06:14+12:0029 May 2019|

Tabata P.S.

WOD
Deadlift
5-3-3-1-1-1 rep

Get 3-4 warm up sets in before first ‘work’ set. The set of 5 should be challenging, near your 5RM

Tabata I.L.S.

For scaling and detailed description, see the Zen Planner app.
(more…)

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WEDNESDAY 29 MAY

2019-06-05T14:59:49+12:0028 May 2019|

4 Single arm dumbbell overhead squat each arm
30 Double under
1 exercise every minute, 10 minutes

WOD
Alternate arms each round,
10 Single-arm squat snatch (22.5/15)
8 Single-arm row
6 Single-arm push press
4 Single-arm Turkish get-up
4 rounds (14 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

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TUESDAY 28 MAY

2019-06-05T14:58:44+12:0027 May 2019|

WOD
S.L.I.P.S. (scales, L-sit, inversions, prone hold, stretching)
20 minutes

Run or Row 5k
(30 minute cap)

Choose whichever option sounds worse. Today, if you’re doing the run, we’re recommending 5 x laps of our 1k track to colonial road and back, writing split times each round. The run can be scaled to a shorter distance or a split of rowing and running if required.

Compare to: 16/05/19

For scaling and detailed description, see the Zen Planner app.
(more…)

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MONDAY 27 MAY

2019-06-05T14:57:48+12:0026 May 2019|

WOD
Handstand walk 400m
As few sets as possible (25 minute cap)

If you can’t handstand walk yet, the scaled option is;

Accumulate 30 sec of handstand hold against wall
30 sec rest
Accumulate 30 seconds of shoulder taps (inverted or plank position)
30 sec rest
3 Handstand roll out or wall walk (add some steps to roll out if able to)
15 Broomstick overhead squat
20 minutes, as many rounds as possible (but focus on quality)

For more scaling and detailed description, see the Zen Planner app.
(more…)

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SATURDAY 25 MAY

2019-06-05T14:57:10+12:0024 May 2019|

WOD
Tabata row
Tabata squat
Tabata pull-up
Tabata push-up
Tabata sit-up
1 Minute rest between exercises

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
(more…)