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FRIDAY 25 SEPTEMBER

2020-09-21T13:25:42+12:0024 September 2020|

WOD
Shoulder Press
Strict Pull-up
10-9-8-7-6-5-4-3-2-1 rep

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

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THURSDAY 24 SEPTEMBER

2020-09-21T13:24:28+12:0023 September 2020|

WOD
40/30 calorie Row
20 Box Step-up (60/50)
20 Sit-up
1 min Plank hold
3 rounds (24 minute cap)

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

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WEDNESDAY 23 SEPTEMBER

2020-09-21T13:23:38+12:0022 September 2020|

WOD
12 Russian Kettlebell Swing (24/16)
9 Burpee
6 V-up
15 minute AMRAP (as many rounds as possible)

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

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TUESDAY 22 SEPTEMBER

2020-09-22T14:46:18+12:0021 September 2020|

WOD
10 Front Squat (65% 1RM)
10m Handstand Walk
10 Ring Muscle-up
10 Front Squat
10m Handstand Walk
10 Bar Muscle-up
10 Front Squat
10m Handstand Walk
10 Chest-to-bar Pull up
(17 minute cap)

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

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MONDAY 21 SEPTEMBER

2020-09-21T13:20:02+12:0020 September 2020|

WOD
Run 100m
Every 2 minutes
10 rounds

Today’s 10 x 100m sprints are going to work on your explosive speed–whatever your running ability is. We’ve got a plan to keep everyone working at capacity and crossing the line together (staggered start positions which we’ll adjust as required). The challenge being how close to 100m you can get in 15 seconds!

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

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SATURDAY 19 SEPTEMBER

2020-09-21T14:21:07+12:0018 September 2020|

WOD
Teams of 2;
30 Wall Ball (9/6)
15 Dumbbell Clean & Jerk (22.5/15)
(3 rounds each)
*Rest while partner works.

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

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THURSDAY 17 SEPTEMBER

2020-09-18T10:45:42+12:0016 September 2020|

WOD
12 Dumbbell Squat (22.5/15)
100m Dumbbell Farmers Carry
20/15 calorie Row
(25 minute cap)

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

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WEDNESDAY 16 SEPTEMBER

2020-09-18T10:44:31+12:0015 September 2020|

WOD ‘ANNIE’
Double-under
Sit-up
50, 40, 30, 20, 10 rep
(14 minute cap)

Compare to: 14/01/2019

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

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MONDAY 14 SEPTEMBER

2020-09-15T13:00:51+12:0013 September 2020|

WOD ‘THE SEVEN’
7 Handstand Push-up
7 Thruster (60/42.5)
7 Knee-to-elbow
7 Deadlift (110/75)
7 Burpee
7 Kettlebell Swings (32/24)
7 Pull-up
7 rounds (35 minute cap)

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

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SATURDAY 12 SEPTEMBER

2020-09-15T12:56:40+12:0011 September 2020|

WOD
2 Hang Power Snatch (42.5/30)
20m Shuttle Run
4 Hang Power Snatch
40m Shuttle Run
6 Hang Power Snatch
60m Shuttle Run …..
Add 2 reps + 20m each round.
8 minute AMRAP (as many reps as possible)

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

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FRIDAY 11 SEPTEMBER

2020-09-15T12:52:34+12:0010 September 2020|

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

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

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THURSDAY 10 SEPTEMBER

2020-09-15T11:16:28+12:0009 September 2020|

WOD
50 Double Under
25 Russian Kettlebell Swing (24/16)
15 Walking Lunge
10 Ring Dip
4 rounds (18 minute cap)

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

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WEDNESDAY 9 SEPTEMBER

2020-09-15T12:51:13+12:0008 September 2020|

WOD
6 Toe-to-bar
Max calorie Row, 12 seconds
Every 2 minutes (10 rounds)

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

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TUESDAY 8 SEPTEMBER

2020-09-15T12:49:59+12:0007 September 2020|

WOD ‘HALF-MURPH’
Run 800m
50 Pull-up
100 Push-up
150 Air Squat
Run 800m
(30 minutes)

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

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FRIDAY 4 SEPTEMBER

2020-09-15T12:58:51+12:0003 September 2020|

WOD
21 Push Press
21 Pull-up
21/15 Calorie Row
15 Push Press
15 Pull-up
15/10 Calorie Row
9 Push Press
9 Pull-up
9/5 Calorie Row
(12 minute cap)

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

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THURSDAY 3 SEPTEMBER

2020-09-15T12:40:40+12:0002 September 2020|

WOD
4 x 50m Shuttle sprint
50m Dumbbell Farmer’s Carry
4 x 50m Shuttle sprint
50m Dumbbell Farmer’s Carry
25 Wall ball (9/6)
3 rounds (23 minute cap)

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

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WEDNESDAY 2 SEPTEMBER

2020-09-15T11:42:10+12:0001 September 2020|

WOD
Max Burpees in 90 seconds
Rest 3 minutes
(4 rounds)

*Score is total number of burpees.

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

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TUESDAY 1 SEPTEMBER

2020-09-15T11:40:10+12:0031 August 2020|

WOD
7 Squat Snatch (82.5/60)
11 Ring Muscle-up
100 Double-under
11 Ring Muscle-up
7 Squat Snatch
(17 minute cap)

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