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MONDAY 25 MAY

2020-05-24T21:40:44+12:0024 May 2020|

WOD
Odd min: Run 200m
Even min: 7 Burpee Pull-up
10 rounds (20 minutes)

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

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SATURDAY 23 MAY

2020-05-17T18:37:50+12:0022 May 2020|

WOD
10 Alternating Pistol
10 Inverted ring row
10 Sumo-Deadlift High-pull (42.5/30)
10 Triple-under
5 Rounds

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

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FRIDAY 22 MAY

2020-05-17T18:36:59+12:0021 May 2020|

WOD
100 Thrusters (60/42.5
EMOM perform 5 Burpee (every minute, on the minute)

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

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THURSDAY 21 MAY

2020-05-17T18:36:11+12:0020 May 2020|

WOD
12 Dumbbell Lunge
12 Alternating DB Snatch
24 Lateral DB Jump-over
12 minute AMRAP (as many rounds as possible)

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

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WEDNESDAY 20 MAY

2020-05-17T18:35:22+12:0019 May 2020|

WOD
4 Bent over row
4 Weighted Dip
Every 2 minutes
8 Rounds (16 minutes)

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

 

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TUESDAY 19 MAY

2020-05-17T18:24:56+12:0018 May 2020|

WOD
6 Toe-to-bar
6 Push Jerk (60/42.5)
5 rounds

Rest 3 minutes

6 Toe-to-bar
6 Hang Power Clean
5 rounds
(15 minute cap)

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

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MONDAY 18 MAY

2020-05-17T18:15:39+12:0017 May 2020|

WOD
Run 400m
30 Box Jump (60/50)
30 Wall Ball (9/6)
5 rounds (35 minute cap)

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

Compare to: 31/07/19 (sinkhole modified run route)

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SATURDAY 16 MAY

2020-05-17T18:21:26+12:0015 May 2020|

WOD
7 Deadlift (100/70)
7 Pull up
7 Burpee
7 Toe to bar
Run 200
5 Rounds each (25 minute cap)

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

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FRIDAY 15 MAY

2020-05-17T18:20:10+12:0014 May 2020|

WOD
3-point Power Snatch Complex;
1 High-Hang Power Snatch
1 Mid-Thigh Power Snatch
1 Power Snatch
*Work up to heavy load

Optional Finisher;
30 Power Snatch (42.5/30)
(5 minute cap)

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

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THURSDAY 14 MAY

2020-05-17T18:18:14+12:0013 May 2020|

WOD
40-30-20-10 rep
Push Press (42.5/30)
Squat Clean
(20 minute cap)

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

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TUESDAY 31 MARCH

2020-03-02T17:27:22+13:0030 March 2020|

WOD
75 Double-under
400m Run
25 Toe-to-bar
3 rounds (20 minute cap)

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

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MONDAY 30 MARCH

2020-03-02T17:25:37+13:0029 March 2020|

WOD
1 Back Squat (125/85)
1 Deadlift (142.5/92.5)
*Add 1 rep of each every round.
10 minute AMRAP (as many rounds as possible)

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

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SATURDAY 28 MARCH

2020-03-02T17:21:15+13:0027 March 2020|

WOD
Run 200m
15 Wall Ball (9/6)
15 Box Jump (60/50)
Run 200m
15 Box Jump
15 Wall Ball
20 minute AMRAP (as many rounds + reps as possible)

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

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FRIDAY 27 MARCH

2020-03-02T17:19:10+13:0026 March 2020|

WOD
1-2-3-4-5-6…
Bar Muscle-up
5-10-15-20-25-30…
Calories on rower
As far as possible in 15 minutes

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

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THURSDAY 26 MARCH

2020-03-02T17:15:34+13:0025 March 2020|

WOD
Squat Snatches
5-4-3-2-1 rep

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

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WEDNESDAY 25 MARCH

2020-03-02T17:14:43+13:0024 March 2020|

WOD
12 Deadlift (102.5/70)
30-second Barbell Hold at top of Deadlift
250m Row
4 rounds (10 minute cap)

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

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TUESDAY 24 MARCH

2020-03-02T17:12:43+13:0023 March 2020|

WOD
8 Dumbbell Box Step-up (30/20) (60/50)
8 Burpee Knee-to-elbow
8 DB Back Squat
8 Burpee Pull-up
8 rounds (20 minute cap)

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

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MONDAY 23 MARCH

2020-05-17T19:13:23+12:0022 March 2020|

WOD
4 Squat Clean (42.5/30)
6 Ring Dip
20 Double-under
8 minute AMRAP (as many rounds as possible)

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

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SATURDAY 21 MARCH

2020-05-17T19:09:29+12:0020 March 2020|

WOD
Dumbbell Thrusters (22.5/15)
Chest-to-bar Pull-up
21-15-9 rep (10 minute cap)

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

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FRIDAY 20 MARCH

2020-05-17T19:08:27+12:0019 March 2020|

WOD
14 Parallette Pass-through
100m Single-arm kettlebell Front-rack Carry (24/16)
14 KB Goblet Squat
Perform 1 round every 3 minutes
5 rounds (15 minutes)

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

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THURSDAY 19 MARCH

2020-05-17T19:07:15+12:0018 March 2020|

WOD
4 minutes: 5 Plate Ground-to-overheads (20/10) + 15-sec. Hold Overhead
3 minutes: Shuttle Runs (20m)
2 minutes: Box Jumps (60/50)
1 minute: Handstand Hold
2 minutes: Box Jumps
3 minutes: Shuttle Runs
4 minutes: 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
(20 minutes)

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

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WEDNESDAY 18 MARCH

2020-03-02T13:26:00+13:0017 March 2020|

WOD
Sumo Deadlift
1-1-1-1-1-1-1 rep

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