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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.
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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.
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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.

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TUESDAY 17 MARCH

2020-03-19T08:48:06+13:0016 March 2020|

HAPPY ST. PATRICK’S DAY! ♣

WOD
17 Russian Kettlebell Swing (24/16)
17 Ring Push-up
17 Triple-under or 21 Double-under or 63 Single-under
3 rounds (8 minute cap)

For scaling and detailed description, see the Zen Planner app.
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MONDAY 16 MARCH

2020-03-19T08:47:02+13:0015 March 2020|

WOD
5 Front Squat
5 Push Jerk (52.5/35)
3 rounds
7 Strict Pull-up
15 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
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SATURDAY 14 MARCH

2020-03-19T08:46:11+13:0013 March 2020|

WOD
200m Medicine Ball Carry (9/6)
12 Double Dumbbell Alternating Push Press (20/12)
12 MB Clean
12 Devil’s Press
12 MB Overhead Sit-up
12 DB Clean & Jerk
200m DB Farmer’s Carry
30 minute AMRAP (as many rounds as possible)

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

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FRIDAY 13 MARCH

2020-03-19T08:45:13+13:0012 March 2020|

Max Broad Jump
15 minutes

WOD
30 Front-rack Reverse Lunge (42.5/30)
60 Lateral Bar Jump-over
30 Barbell Wiper
(8 minute cap)

For scaling and detailed description, see the Zen Planner app.
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THURSDAY 12 MARCH

2020-03-19T08:44:03+13:0011 March 2020|

WOD
In a 10 minute window:
Find a heavy 3 rep Hang Power Clean

Then,
6 Hang Power Clean (82.5/55)
As many Wall Ball reps as possible in the remainder of 2 minutes (9/6)
5 rounds

(20 minutes)

For scaling and detailed description, see the Zen Planner app.
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WEDNESDAY 11 MARCH

2020-03-19T08:37:36+13:0010 March 2020|

WOD
5 Burpee Box Jump (60/50)
10 Toe-to-bar
15 GHD Hip Extension
5 rounds (12 minutes)

For scaling and detailed description, see the Zen Planner app.
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MONDAY 9 MARCH

2020-03-19T08:28:49+13:0008 March 2020|

WOD
Row 500m
20 Alternating Dumbbell Power Snatch (22.5/15)
Rest 2 minutes
4 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.
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SATURDAY 7 MARCH

2020-03-19T08:26:57+13:0006 March 2020|

WOD ‘PARTNER SCHMALLS’ HERO WOD
800m Run

2 rounds of:
50 Burpee
40 Pull-up
30 Alternating Single-leg squats
20 Kettlebell Swing (24/16)
10 Handstand Push-up

Then, 800m Run

(30 minute cap)

For scaling and detailed description, see the Zen Planner app.
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FRIDAY 6 MARCH

2020-03-19T08:25:23+13:0005 March 2020|

WOD
Minute 1: Row for calories (15/12)
Minute 2: 10 Overhead Squat (52.5/35)
Minute 3: 45-second GHD Superman Hold
4 rounds

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

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THURSDAY 5 MARCH

2020-03-19T08:23:49+13:0004 March 2020|

WOD
12 Hang Squat Clean (35/25)
24 Box Jump (60/50)
3 rounds (7 minute cap)

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

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WEDNESDAY 4 MARCH

2020-03-19T08:22:18+13:0003 March 2020|

WOD
9-6-3
Power Snatch (70/52.5)
2 Rope Climb

Rest 2 minutes

12-9-6
Power Snatch (60/42.5)
2 Rope Climb

(15 minute cap)

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

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TUESDAY 3 MARCH

2020-03-19T08:20:11+13:0002 March 2020|

WOD
10-20-30-40 rep…
Double-under (double reps)
Dumbbell Front Squat (20/12.5)
Push-up
*Add 10 reps every round.
15 minutes, as far as possible

For scaling and detailed description, see the Zen Planner app.
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SATURDAY 29 FEBRUARY

2020-03-19T08:16:58+13:0028 February 2020|

WOD
In Partners:
100 Push-up
100 Goblet Squat (24/16)
* Break up however you like; both teammates can be working on separate movements at once.

* Finisher
Medicine Ball 200m Run
20 MB Toe Tap
20 MB Clean
20 MB Plank Roll
20 MB Lunge + Torso Twist
20 MB Ground-to-Overhead
20 MB Sit-up + Russian Twist + Toss to Partner
* Share the reps as needed.

(20 minute cap)
(more…)

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FRIDAY 28 FEBRUARY

2020-03-19T08:15:37+13:0027 February 2020|

WOD
‘HEAVY NANCY’
400m Run
15 Overhead Squat (60/42.5)
5 rounds (20 minute cap)

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

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THURSDAY 27 FEBRUARY

2020-03-19T08:14:37+13:0026 February 2020|

WOD
200m Single-arm Farmers Carry – Left (22.5/15)
1-min. Supine Plank Hold
12 Burpee Box Jump-over (60/50)
200m Single-arm Farmers Carry – Right
1-min. Plank Hold
16 minute AMRAP (as many rounds as possible)

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