- ...

SATURDAY 24 AUGUST

2019-08-19T22:07:15+12:0023 August 2019|

Coach-led warmup
10 minutes

WOD
20 Double-under
10 Dumbbell alternating deadlift/row (17.5/12)
Perform round every 90 seconds
10 rounds
(15 minutes)

Inversion practice
10 minutes

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

- ...

FRIDAY 23 AUGUST

2019-08-19T21:59:12+12:0022 August 2019|

Coach-led warmup
10 minutes

WOD
Snatch Balance
5 x 1 rep

Snatch
3-3-3-1-1-1 rep

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

- ...

THURSDAY 22 AUGUST

2019-08-19T21:54:38+12:0021 August 2019|

Coach-led warmup
5 minutes

Inversions practice
10 minutes

WOD
Run 100m
20 Lateral box jump over (60/50cm)
Run 200m
20 Parallette pass through
Run 300m
10 Lateral box jump over
10 Parallette pass through
Run 400m
(15 minute cap)

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

- ...

WEDNESDAY 21 AUGUST

2019-08-19T21:48:23+12:0020 August 2019|

Coach-led warmup
15 minutes

WOD
5 Candlestick
10 Medicine ball step-up (9/6)
15 Heel Tap
15 minute AMRAP (as many rounds as possible)

Stretching/mobility
5 minutes

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

- ...

TUESDAY 20 AUGUST

2019-08-19T21:48:42+12:0019 August 2019|

Coach-led warmup
15 minutes

WOD
4 Dumbbell devils press (50/35 lb.)
6 Chest-to-bar pull-up
10 rounds (15 minute cap)

Inversion practice
10 minutes

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

- ...

MONDAY 19 AUGUST

2019-08-19T22:24:00+12:0018 August 2019|

Coach-led warmup
10 minutes

WOD
Row 2k
Then, in what’s left of 20 minutes perform AMRAP:
12 Dumbbell hang power clean (22.5/15)
7 Strict ring dip
(20 minutes)

Inversions practice
(10 minutes)

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

- ...

SATURDAY 17 AUGUST

2019-08-19T22:17:42+12:0016 August 2019|

Partner warmup
15 minutes

PARNTER WOD
50 Squat and throw MB over pull-up rig to each other (9/6)
50 MB sit-up throw
400m MB bear-hug carry (switch as needed)
50 Russian-twist throw to each other
50 Partner wall ball
25 minute AMRAP (as many rounds as possible)

Inversion practice
10 minutes

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

- ...

FRIDAY 16 AUGUST

2019-08-19T22:15:09+12:0015 August 2019|

Warmup
Run 200m
5 Inchworm
10 Star jump
Run 200m
2 rounds (10 minutes)

WOD
Deadlift (275/185 lb.)
Box Jump (30/24 in.)
Run 600m
21-15-9 rep (20 minute cap)

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

- ...

THURSDAY 15 AUGUST

2019-08-19T22:12:17+12:0014 August 2019|

Warmup
Squat circuit
5 minutes

WOD
Back squat
5 x 3 rep

Inversions
10 minutes

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

- ...

WEDNESDAY 14 AUGUST

2019-08-15T15:42:50+12:0013 August 2019|

WOD
3 Handstand push-up
5 Plate V-up (5/2.5)
7 Power clean (43/29)
4 minute AMRAP (as many rounds as possible)
Rest 1 minute
4 rounds (20 minutes)

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

- ...

TUESDAY 13 AUGUST

2019-08-15T16:13:42+12:0012 August 2019|

WOD
Min. 1: 50 Double-under
Min. 2: Left-side plank hold
Min. 3: 50 Double-under
Min. 4: Right-side plank hold
Min. 5: 10 Dumbbell Cossack Squat (17.5/12.5)
5 rounds (25 minutes)

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

- ...

MONDAY 12 AUGUST

2019-08-15T15:41:10+12:0011 August 2019|

WOD
30 Clean and jerk (60/42.5)
30 Muscle-up
30 Snatch
(20 minute cap)

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

- ...

SATURDAY 10 AUGUST

2019-08-15T15:39:50+12:0009 August 2019|

Today we’re going heavy with the clean. There is a lot of technique work in the workout prep so you can dial in good technique. If you’re still learning the movement, the coach will have you doing sets of 3-5 during the WOD instead of the 1’s so you can get more technique work done.

Workout prep, Clean Complex;

1 Hang power clean
1 Hang squat clean
1 squat clean

1 round every minute, 10 minutes. 

The 3 reps are consecutive, increase weight over the 10 minutes and aim to finish with a weight that is challenging to complete.

WOD

Squat clean 7 x 1 rep

3 minute rest between sets, set 1 should be about 80% of 1 rep max and make small increases. If all is going well, aim to reach your previous best about set 5-6 then hit a new PB.

Partner optional finisher:
7 Devils press (15/10)
Partner holds plank (any variation)

5 rounds each (10 minute cap)

Scaling;
Use a weight that will allow you to keep the devils presses unbroken.
(more…)

- ...

THURSDAY 8 AUGUST

2019-08-15T15:37:20+12:0007 August 2019|

Minute 1;
Handstand descent practice
Minute 2;
30 sec hanging L sit

4 rounds

WOD
2019 Games Workout #2
Row 800m
66 Kettlebell jerk (16/12)
40m Handstand walk
(20 minute cap)

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

- ...

WEDNESDAY 7 AUGUST

2019-08-15T15:36:15+12:0006 August 2019|

Workout prep
3-5 hang snatch
1 rope climb
1 exercise every minute; 12 minutes

Build up weight each round to find your working weight for WOD.

WOD
2019 Games Workout #1

Run 400m
6 Legless rope climb
7 Snatch (84/60)
4 rounds (20 minute time cap)

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

- ...

TUESDAY 6 AUGUST

2019-08-15T15:35:07+12:0005 August 2019|

Workout prep
3 rounds of 1 minute at each of the below, light technique weights on round 1, 50% of working weight on round 2, 80% on round 3.

WOD
Single-dumbbell overhead squat
5 x 5 rep

Bench press
5 x 3 rep

Max set of triple-unders (or scale to double-unders)
5 attempts

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

- ...

MONDAY 5 AUGUST

2019-08-15T15:34:04+12:0005 August 2019|

WOD
Run 400m
30 Push-up
30 GHD sit-up
5 rounds (30 minute cap)

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

- ...

SATURDAY 3 AUGUST

2019-08-15T15:32:49+12:0002 August 2019|

WOD

With a continuously running clock;

Begin with strict chest-to-bar pull-ups. 1 rep in first minute, 2 reps in second minute, 3 in third etc. Once you fail, start over with 1 strict chin-over-bar pull-up.
Once you fail, start over with kipping chest-to-bar pull-ups.

Use as many sets each minute as needed.

Optional finisher;
When you fail the 3rd round, next exercise is;
Devils press (15/10)
If there is time left, can restart with Burpee (start burpee with 5 reps)

Time cap 35 minutes

Your score is reps completed for each sequence.

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

- ...

THURSDAY 1 AUGUST

2019-08-15T15:27:42+12:0031 July 2019|

Weighted push-up
5 x 5 rep

One-arm row
5 x 5 rep

WOD
50 Toe to bar
50 Burpee
50 Sit up
50 Double under
15 minute cap

Scale the T2B to keep mostly consecutive reps. You should have them completed in 3-4 minutes.
Set a consistent pace for the burpees. Aim to complete them without actually stopping–instead just slowing down to complete.

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

- ...

WEDNESDAY 31 JULY

2019-08-15T15:26:25+12:0030 July 2019|

Workout prep
5 slow box step up each leg
5 wall ball (heels, depth, hands under ball focus)
5 box jump (technique, tempo focus)
Run 100
3 rounds

WOD
‘Kelly’
Run 400
30 Box jump
30 Wall ball
5 rounds (35 minute cap)

You can choose to do this with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box jumps and wall balls.

Compare to: 14/04/2018 (sinkhole modified run route)

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