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TUESDAY 19 NOVEMBER

2019-11-13T19:24:24+13:0018 November 2019|

WOD
Row 500m
7 Overhead Squat (75/52.5)
Rest 3 minutes
4 rounds (24 minute time cap)

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

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MONDAY 18 NOVEMBER

2019-11-12T09:04:17+13:0017 November 2019|

WOD
10 Power Clean and Jerk (42.5/30)
10 Alternating Jumping Lunge
100m Barbell Front-Rack Carry
3 rounds (10 minute time cap)

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

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SATURDAY 16 NOVEMBER

2019-11-10T20:54:47+13:0015 November 2019|

WOD
Front Squat (52.5/35)
Medicine ball weighted GHD Sit-up (6/4)
6-8-10-12 rep

Then, straight into a 1-mile Run.

(15 minute cap)

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

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FRIDAY 15 NOVEMBER

2019-11-10T20:48:15+13:0014 November 2019|

WOD ‘Tabata This!’
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
(24 minutes)

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

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THURSDAY 14 NOVEMBER

2019-11-15T08:39:29+13:0013 November 2019|

WOD
35 Double-under
25 Medicine ball Hip Extension (9/6)
25 Medicine ball Thruster
4 rounds (14 minute cap)

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

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WEDNESDAY 13 NOVEMBER

2019-11-13T19:14:49+13:0012 November 2019|

WOD
Split Squat
4-4-4-4 rep (each leg)

*Optional finisher;
For time:
50/40 calorie Row
50 Overhead Plate Jumping Lunge (each leg = 1 rep) (10/5)
(10 minute cap)

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

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TUESDAY 12 NOVEMBER

2019-11-13T19:12:54+13:0011 November 2019|

Project Snatch
10 minutes

WOD
3m (2 mats) Handstand Walk
2 Alternating kettlebell snatch (20/12)
Each round, add 1.8m (1 mat) to HS Walk and 2 KB Snatch
10 minutes AFAP (as far as possible)

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

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MONDAY 11 NOVEMBER

2019-11-12T09:01:20+13:0010 November 2019|

WOD OPEN 20.5
For time, partitioned any way:
40 Ring muscle-up
80 calorie row
120 Wall-ball (9/6)
20 minute time cap

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

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SATURDAY 9 NOVEMBER

2019-11-10T20:30:59+13:0008 November 2019|

Plate warmup
10 minutes

HERO WOD
5 Deadlift (125/82.5)
13 Push-up
9 Box Jump (60/50)
30 minute AMRAP (as many rounds as possible)

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

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FRIDAY 8 NOVEMBER

2019-11-10T20:27:09+13:0007 November 2019|

Coach-led warmup
10 minutes

Project Snatch #3
10 minutes

WOD
75 Double-under
8 Over-under (60/50)
16 Medicine ball sit-up (9/6)
10 minute AMRAP (as many rounds as possible)
75 Double-under

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

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THURSDAY 7 NOVEMBER

2019-11-08T11:20:02+13:0006 November 2019|

Coach-led warmup
10 minutes

WOD
In partners:
100 Dumbbell Walking Lunge (17.5/12.5)
While one person is working, the other person holds the bottom of a Squat.

100 Toe-to-Bar
While one person is working, the other person hangs on the Pull-up bar.

100 Double Dumbbell Ground-to-Overhead
While one person is working, the other person is holding a Handstand.

(25-30 minutes)

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

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TUESDAY 5 NOVEMBER

2019-11-06T16:53:22+13:0004 November 2019|

Partner warmup + hip mobility
15 minutes

WOD
Perform 1 round every 90 seconds:
Odd rounds:
10 Back Squat (42.5/30)
Run 100m

Even rounds:
15 Slam Ball (12/9)
Run 100m

15 minutes (5 rounds)

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

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MONDAY 4 NOVEMBER

2019-11-06T16:50:22+13:0003 November 2019|

WOD OPEN 20.4
30 Box Jump (60/50)
15 Clean and Jerk (43/29)
30 Box Jump
15 Clean and Jerk (61/38)
30 Box Jump
10 Clean and Jerk (83/52)
30 Single-leg squat
10 Clean and Jerk (102/65)
30 Single-leg squat
5 Clean and Jerk (124/79)
30 Single-leg squat
5 Clean and Jerk (142/93)
20 minute time cap

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

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SATURDAY 2 NOVEMBER

2019-11-06T16:47:20+13:0001 November 2019|

Shoulder prep warmup
10 minutes

Project Snatch #1
10 minutes

WOD
In partners;
400m Kettlebell Farmers Carry (24/16 kg)
25 Parallette Pass-through
3 rounds (20 minutes)

*P1 starts off carrying both KBs. Every time you need to put the KBs down and switch with your partner, both perform 10 Russian KB Swings before starting again.

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

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FRIDAY 1 NOVEMBER

2019-11-06T16:45:57+13:0031 October 2019|

Partner warmup
10 minutes

Strength
Bench Press
5 x 5 rep

WOD
12 Sumo deadlift high-pull (42.5/30)
9 Hang Power Snatch
6 Overhead Squat
5 rounds (10 minutes)

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

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THURSDAY 31 OCTOBER

2019-11-06T16:42:53+13:0030 October 2019|

Happy Halloween!

Coach-led warmup
10 minutes

LUCKY 13 PUMPKIN PARTNER WOD
In partners, perform (you go-I go);
13 Pumpkin (Medicine ball; 9/6) Deadlift
13 Lunge with pumpkin overhead
13 Pumpkin Goblet Squat
13 Pumpkin Wall Ball
13 Pumpkin Slam Ball
13 Pumpkin Partner Sit-up Throw
130m Pumpkin Carry in Partners
24 minute AMRAP (as many rounds as possible)

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

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WEDNESDAY 30 OCTOBER

2019-11-06T16:41:22+13:0029 October 2019|

Partner warmup + mobility
20 minutes

WOD
100m Run
100m Row
20 Double-under
200m Run
200m Row
40 Double-under
Each round, add 100m of Running and Rowing, and 20 Double-under.
16 minutes AFAP (as far as possible)

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

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TUESDAY 29 OCTOBER

2019-11-06T16:39:51+13:0028 October 2019|

Coach-led warmup
15 minutes

WOD
0-3 minutes Perform:
30 Burpee over Barbell

3-6 minutes Perform:
40 Barbell Cossack Squat (35/25)

6-9 minutes Perform:
2 minute L-Sit

Then, 9+ minutes Perform:
10 Burpee Over Barbell
10 Barbell Cossack Squat
3 rounds (12-14 minutes)
(*Your score is the time to complete this last couplet)

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

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MONDAY 28 OCTOBER

2019-11-06T16:38:29+13:0027 October 2019|

WOD OPEN 20.3
21 Deadlift (102/70)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (143/93)
15m Handstand Walk
15 Deadlift
15m Handstand Walk
9 Deadlift
15m Handstand Walk
(9 minute cap)

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

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SATURDAY 26 OCTOBER

2019-11-06T16:09:02+13:0025 October 2019|

Coach-led warmup + mobility
15 minutes

WOD
50 Burpee Pull-up
Every minute perform:
25m Bear Crawl
(10-15 minutes)

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

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FRIDAY 25 OCTOBER

2019-11-06T16:06:25+13:0024 October 2019|

Coach-led warmup
15 minutes

HERO WOD 
5 Wall Ball (9/6)
3 Handstand Push-up
1 Power Clean (82.5/60)
30 rounds (20-25 minutes)

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