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WEDNESDAY 27 JANUARY

2021-01-24T21:15:45+13:0026 January 2021|

WOD
Buy-in:
100 Single-unders
1 min Plank Hold

Then;
20m Handstand Walk/3 Box Around-the world
20 Push Press (52/35)
15m Handstand Walk/2 Box Around-the world
15 Push Press
10m Handstand Walk/1 Box Around-the world
10 Push Press

Buy-out:
100 Single-unders
1 min Plank Hold
(16 minute cap)

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

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TUESDAY 26 JANUARY

2021-01-25T22:24:03+13:0025 January 2021|

WOD
Power Clean 3-3-3-3 rep
Front Squat 2-2-2-2 rep
Squat Clean 1-1-1-1 rep

Compare to: 11/09/2020

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

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MONDAY 25 JANUARY

2021-01-24T20:52:03+13:0024 January 2021|

WOD ‘HELEN’
Run 400m
21 Kettlebell Swing (24/16)
12 Pull-up
3 rounds (12 minute cap)

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

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SATURDAY 23 JANUARY

2021-01-18T11:34:06+13:0022 January 2021|

WOD
Shoulder Press
1-1-1-1-1 rep

Push Press
3-3-3-3-3 rep

Push Jerk
5-5-5-5-5 rep

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

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FRIDAY 22 JANUARY

2021-01-18T11:33:04+13:0021 January 2021|

WOD
8 Strict Pull-up
8 Kipping Pull-up
15m Front Rack Lunge (60/42.5)
15 Toe-to-bar
18/12 Row Calorie
Rest 3 minutes
(4 rounds)

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

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THURSDAY 21 JANUARY

2021-01-18T09:11:23+13:0020 January 2021|

WOD
7 R-arm Kettlebell Snatch (pick load)
7 Kettlebell-facing Burpee
7 L-arm Kettlebell Snatch
7 Kettlebell-facing Burpee
7 rounds (17 minute cap)

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

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TUESDAY 19 JANUARY

2021-01-18T08:23:08+13:0018 January 2021|

WOD
100 Double-under
25 Dumbbell Push Press (22.5/15)
25 Knee-to-elbow
75 Double-under
20 Dumbbell Push Press
20 Knee-to-elbow
50 Double-under
15 Dumbbell Push Press
15 Knee-to-elbow
(15 minute cap)

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

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MONDAY 18 JANUARY

2021-01-19T12:24:46+13:0017 January 2021|

WOD
Run 400m
10 Bar Muscle-up
10 Overhead Squat (60% 1RM)
3 rounds (17 minute cap)

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

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THURSDAY 14 JANUARY

2021-01-19T12:20:12+13:0013 January 2021|

WOD
Run 800m
21 Back Squat (60/42.5)
Run 600m
15 Back Squat
Run 400m
9 Back Squat
(20 minute cap)

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

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WEDNESDAY 13 JANUARY

2021-01-19T12:18:39+13:0012 January 2021|

WOD
2 Muscle up
4 Handstand push up
8 Kettlebell swing (32/24)
20 minute AMRAP (as many rounds as possible)

SCALING: We’ve got scaling options for the muscle up and handstand push up.

Compare to: 26/09/2018

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

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TUESDAY 12 JANUARY

2021-01-19T12:16:40+13:0011 January 2021|

WOD
Part 1;
9 Power Snatch (60% 1RM)
9/6 Row Calorie
(3 rounds)

Rest 5 minutes

Part 2;
9 Power Clean (50% 1RM)
9/6 Row Calorie
(3 rounds)

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

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MONDAY 11 JANUARY

2021-01-19T12:13:57+13:0010 January 2021|

WOD
Run 200m
12 Front Squat (65% 1RM)
Run 200m
35 GHD Sit-up
Run 200m
70m Walking Lunge
Run 200m
35 GHD Sit-up
Run 200m
12 Front Squat
Run 200m
(20 minute cap)

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

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SATURDAY 9 JANUARY

2021-01-19T12:13:00+13:0008 January 2021|

WOD
21-15-9 rep;
Shoulder-to-Overhead (60/42.5)
Chest-to-bar Pull-up
(10 minute cap)

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

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FRIDAY 8 JANUARY

2021-01-19T12:11:14+13:0007 January 2021|

PARTNER WOD
Teams of 2;
700 Double-under
50 Deadlift (60%-70% 1RM)
300 Push-up
(25 minute cap)

*Split reps any way.
*Complete 1 exercise before moving on to another.

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

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THURSDAY 7 JANUARY

2021-01-19T12:09:45+13:0006 January 2021|

WOD
30 Toe-to-bar
60/45 Row calories
20 Toe-to-bar
40/30 Row calories
10 Toe-to-bar
20/15 Row calories
(23 minute cap)

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

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WEDNESDAY 6 JANUARY

2021-01-19T12:06:56+13:0005 January 2021|

WOD
Hang Power Snatch;
1 every minute
(30 minutes)

*Goal is 50%-75% of 1RM for all lifts.

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

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TUESDAY 5 JANUARY

2021-01-19T12:02:15+13:0004 January 2021|

WOD
Run 1.6k
50 Wall Ball (9/6)
50 Hollow Rock
Row 1k
50 Hollow Rock
50 Wall Ball
Run 1.6k
(40 minute cap)

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

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MONDAY 4 JANUARY

2021-01-19T11:59:15+13:0003 January 2021|

WOD
Max reps;
2 min: Rope Climb, Strict pull-up, or Ring row
1 min: Dumbbell Squat Clean (22.5/15)
2 min: Rest
(4 rounds)

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

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THURSDAY 31 DECEMBER

2021-01-19T10:45:13+13:0030 December 2020|

WOD
In teams of 2;
5 Burpee
7 Kettlebell Swings (16/12)
9/6 Row Calorie
30 minute AMRAP (as many rounds as possible)

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