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TUESDAY 19 OCTOBER

2020-10-18T19:12:27+13:0018 October 2020|

WOD
Power Clean
Bent Over Row
Front Squat
Shoulder-to-Overhead
(8 rep, 7 rep, 6 rep, 5 rep)
*Rest 1:30 between rounds

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

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MONDAY 18 OCTOBER

2020-10-18T19:11:51+13:0017 October 2020|

PARTNER WOD
Teams of 2;
Partner A: Shuttle Sprint (10 x 10m)
Partner B: Shuttle Sprint (10 x 10m)
20 minute AMRAP

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

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SATURDAY 17 OCTOBER

2020-10-11T10:04:45+13:0016 October 2020|

WOD
Part 1;
7 Strict Ring Dip
7 Strict Knee-to-elbow
(7 rounds)

Rest 3 minutes

Part 2;
7 Kettlebell Swing (32/24)
7 Burpee
(7 rounds)

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

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THURSDAY 15 OCTOBER

2020-10-18T19:42:05+13:0014 October 2020|

WOD
Run 800m
60 Double-under
30 Sit-up
1 min Plank hold
3 rounds (30 minute cap)

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

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WEDNESDAY 14 OCTOBER

2020-10-18T19:38:02+13:0013 October 2020|

WOD
3 Dumbbell Clean & Jerk (22.5/15)
5 Pull-up
7 Push-up
9 Air Squat
20 minute AMRAP (as many rounds as possible)

Partner version:
Teams of 2;
9 Dumbbell Clean & Jerk (22.5/15)
15 Pull-up
21 Push-up
27 Air Squat
*Rest while partner works
(5 rounds)

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

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TUESDAY 13 OCTOBER

2020-10-18T19:36:16+13:0012 October 2020|

WOD
30 seconds max calorie Row
Rest 1:30
(5 rounds)

15 seconds max calorie Row
Rest 1:45
(5 rounds)

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

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MONDAY 12 OCTOBER

2020-10-18T19:14:00+13:0011 October 2020|

WOD
Deadlift (82.5/60)
Box Jump (60/50)
21-15-9-6-3 rep (10 minute cap)

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

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SATURDAY 10 OCTOBER

2020-10-11T21:12:40+13:0010 October 2020|

PARTNER WOD
Teams of 2;
3 Rope Climb
400m Run
*Rest while partner works
(5 rounds each)

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

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FRIDAY 9 OCTOBER

2020-10-11T21:10:05+13:0008 October 2020|

WOD
100 Single-under
25 Wall Ball (9/6)
7 Front Squat (55% 1RM)
3 rounds (15 minute cap)

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

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THURSDAY 8 OCTOBER

2020-10-11T21:08:36+13:0007 October 2020|

WOD
Handstand Push-up
V-up
Hang Power Clean (60/42.5)
21-15-9 rep (10 minute cap)

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

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TUESDAY 6 OCTOBER

2020-10-11T21:04:53+13:0005 October 2020|

WOD
25 Chest-to-bar Pull-up
25 GHD Sit-up
25 Burpee Box Jump Over (60/50)
2 rounds (11 minute cap)

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

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MONDAY 5 OCTOBER

2020-10-11T21:02:25+13:0004 October 2020|

WOD
15 Dumbbell Thruster (22.5/15)
200m Sprint
12 Dumbbell Thruster
200m Sprint
9 Dumbbell Thruster
200m Sprint
(7 minute time cap)

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

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SATURDAY 3 OCTOBER

2020-10-11T21:00:14+13:0002 October 2020|

WOD
Teams of 2;
10 Overhead Squat (65% 1RM)
10 Ring Dip
Row 500m
(3 rounds each)

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

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WEDNESDAY 30 SEPTEMBER

2020-10-04T19:28:44+13:0029 September 2020|

WOD
25 Double Under
10 Toes-to-bars
25 Double Under
5 Bar Muscle-up
5 rounds (20 minute cap)

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

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SATURDAY 26 SEPTEMBER

2020-10-04T19:25:28+13:0025 September 2020|

WOD
As many rounds as possible in 3 minutes of;
3 Power clean (60/40)
6 Push up
9 Air squat
Rest 1 minute, 5 rounds

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