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MONDAY 31 AUGUST

2020-09-15T11:36:29+12:0030 August 2020|

WOD
L-Sit
Accumulate 3 minutes
*Every time you break, run 400m
(20 minute cap)

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

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TUESDAY 18 AUGUST

2020-08-16T10:56:45+12:0017 August 2020|

WOD
50 Mountain Climber
Straight into:
20 Anchored Sit-up
15 Reverse Lunge
5 rounds (15 minute cap)

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

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MONDAY 17 AUGUST

2020-08-16T10:52:16+12:0016 August 2020|

WOD
15 sec. Thruster
Rest 45 sec
15 sec. Sumo Deadlift High-pull
Rest 45 sec
15 sec. Burpee
Rest 45 sec
5 rounds (15 minutes)

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

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SATURDAY 15 AUGUST

2020-08-08T15:29:47+12:0014 August 2020|

WOD
200m Farmer’s Carry (30/20)
30 Wall Ball (9/6)
600m Run
30 MB Squat Clean
500m Row
30 MB Sit-up
200m Farmer’s Carry
(20 minute cap)

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

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FRIDAY 14 AUGUST

2020-08-08T15:28:54+12:0013 August 2020|

WOD
6 Power Clean and Jerk (60/42.5)
12 Kettlebell Swing (24/16)
6 minute AMRAP
Rest 2 minutes
3 rounds

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

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THURSDAY 13 AUGUST

2020-08-08T15:28:09+12:0012 August 2020|

WOD
24/16 calorie Row
15m Handstand Walk
30 Front Squat (42.5/30)
12 minute AMRAP (as many rounds as possible)

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

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WEDNESDAY 12 AUGUST

2020-08-08T15:27:16+12:0011 August 2020|

WOD
Power Snatch
5-5-5-5-5 rep

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

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TUESDAY 11 AUGUST

2020-09-15T11:32:18+12:0010 August 2020|

WOD
Run 200m
20 Back Squat (52.5/35)
5 KB Deadlift to Lunge (16/12)
Run 400m
30 Back Squat
10 KB Deadlift + Lunge
Run 800m
40 Back Squat
15 KB Deadlift + Lunge
(25 minute cap)

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

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MONDAY 10 AUGUST

2020-09-15T11:30:48+12:0009 August 2020|

WOD
‘Deception’
10 Box Jump (60/50)
5 Devil’s Press (17.5/12.5)
5 rounds (10 minute cap)

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

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SATURDAY 8 AUGUST

2020-08-08T15:44:57+12:0007 August 2020|

WOD ‘DG’
8 Toe-to-bar
8 DB Thruster (15/10)
12 DB Walking Lunge
10 minute AMRAP (as many rounds as possible)

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

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FRIDAY 7 AUGUST

2020-08-08T15:42:54+12:0006 August 2020|

WOD
5 Back Squat (82.5/60)
100m KB Carry (24/16)
10 KB Power Clean
Rest 1 minute
4 rounds (15 minute cap)

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

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THURSDAY 6 AUGUST

2020-08-08T15:42:01+12:0005 August 2020|

WOD
21-15-9 rep
Pull-up
Handstand Push-up
(10 minute cap)

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

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WEDNESDAY 5 AUGUST

2020-08-08T15:40:53+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.
(more…)

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MONDAY 3 AUGUST

2020-08-08T15:38:52+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.
(more…)

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SATURDAY 1 AUGUST

2020-08-08T15:37:53+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.
(more…)

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FRIDAY 31 JULY

2020-08-08T15:35:56+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.
(more…)

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THURSDAY 30 JULY

2020-08-08T15:34:59+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.
(more…)

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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…)