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WEDNESDAY 5 AUGUST

2020-08-02T16:12:26+12:0004 August 2020|

WOD
100 DB Step-up (17.5/12.5)
Every time you break, run 100m.

200 Double-under
Every time you break, run 100m.

(18 minute cap)

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

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TUESDAY 4 AUGUST

2020-08-02T16:11:36+12:0003 August 2020|

WOD
Squat Clean and Jerk
3-3-3-1-1-1 rep

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

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MONDAY 3 AUGUST

2020-08-02T16:10:32+12:0002 August 2020|

WOD
5 minutes Row for distance
4 minutes Power Snatch (35/25)
3 minutes Lateral Burpees over the bar
(12 minutes)

*Score is total reps of the 3 movements.

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

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SATURDAY 1 AUGUST

2020-07-27T21:14:40+12:0031 July 2020|

WOD
Partner Workout (relay style);
5 x 200m Run (each)
5 x 20 Kettlebell swing (each) (24/16)
5 x 20 Hip Extension
100 Medicine Ball Sit-up Throws (total) (9/6)

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

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FRIDAY 31 JULY

2020-07-27T21:12:20+12:0030 July 2020|

WOD
Max 1k Row
Rest 3 min
Max Set Front Squat (52.5/35)
Rest 3 min

Max 500m Row
Rest 2 min
Max Set Front Squat
Rest 2 min

Max 250m Row
Rest 1 min
Max Set Front Squat

(25 minute cap)

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

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THURSDAY 30 JULY

2020-07-27T21:10:58+12:0029 July 2020|

WOD
50 Wall Ball (9/6)
40 Shoulder-to-overhead (42.5/30)
30 Ring Dip
(10 minute cap)

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

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WEDNESDAY 29 JULY

2020-07-30T11:12:59+12:0028 July 2020|

WOD
3 Deadlift @ 80%
10 Burpee
3 rounds

6 Deadlift @ 70%
10 Burpee
3 rounds

9 Deadlift @ 60%
10 Burpee
3 rounds
(20 minute cap)

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

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TUESDAY 28 JULY

2020-07-30T11:11:34+12:0027 July 2020|

WOD
30 Double-under
3-min. Barbell Front-rack Hold (60/42.5)
30 DB SA OH Weighted Pistol (10/7)

60 Double-under
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistol

90 Double-under
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistol

(15 minute cap)

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

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SATURDAY 25 JULY

2020-07-30T11:08:36+12:0024 July 2020|

WOD ‘Cards’
In groups of 2-3 work your way through a deck of cards.
Suit = exercise; Number on card = reps. Except for Hearts, 1×400m run/row for each card.

Hearts = Run/row 400
Spades = Burpee
Diamonds = Dumbbell thruster (20/15)
Clubs = Pull up
(more…)

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FRIDAY 24 JULY

2020-07-30T11:07:23+12:0023 July 2020|

WOD
Every 2 minutes, perform:
8 Box Jump (60/50)
9 V-up with MB (9/6)
10 Jumping Lunge with MB
5 rounds

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

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THURSDAY 23 JULY

2020-07-30T11:03:49+12:0022 July 2020|

WOD
‘Heavy Grace’
30 Clean and Jerk (70/47.5)

Rest 5 minutes

‘Grace’
30 Clean and Jerk (61/42.5)
(20 minute cap)

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

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TUESDAY 21 JULY

2020-07-30T11:01:40+12:0020 July 2020|

HERO WOD ‘YETI’
25 Pull-up
10 Muscle-up
Run 2.5k
10 Muscle-up
25 Pull-up
(30 minute cap)

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

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MONDAY 20 JULY

2020-07-30T11:00:31+12:0019 July 2020|

WOD
100 Double-under
Then:
8 Overhead Squat (52/35)
8 Burpee-over-the-bar Jump
12 minute AMRAP (as many rounds as possible)

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

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SATURDAY 18 JULY

2020-07-30T10:58:40+12:0017 July 2020|

WOD
In partners, perform every 6 minutes:
Row 500m (total)
200m Buddy Carry OR sandbag carry
30 Deadlift (82.5/60)
30 Lateral Over-the-bar Jump
3 rounds (20 minutes)

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

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WEDNESDAY 15 JULY

2020-07-30T10:54:44+12:0014 July 2020|

WOD
3 Push Press, every minute
*Every 5 minutes, add 5kg-10kg
*Rx start with 52.5/35

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

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TUESDAY 14 JULY

2020-07-30T10:51:41+12:0013 July 2020|

WOD
30-20-10 rep
200m Farmer’s Carry (22.5/15)
Front Squat (35/25)
Inverted Ring Row
(15 minute cap)

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

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MONDAY 13 JULY

2020-07-30T10:49:31+12:0012 July 2020|

WOD
1-2-3-4-5-6-7-8…..
Burpee Pull-up
Hang Squat Snatch (42.5/30)
Box jump
18 minute AMRAP (as many rounds as possible)

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

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SATURDAY 11 JULY

2020-07-30T10:47:59+12:0010 July 2020|

WOD
Accumulate as many cals./reps as possible in the following:
1 min. Row
1 min. Box Jump (60/50)
2 min. Row
2 min. Box Jump-over
3 min. Row
3 min. Burpee Box Jump
4 min. Row
4 min. Burpee Box Jump-over
(20 minutes)

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