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WEDNESDAY 19 FEBRUARY

2020-02-05T11:44:21+13:0018 February 2020|

WOD
500m Row
400m Run
16 Inverted Ring Row
3 rounds (20 minute cap)

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

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TUESDAY 18 FEBRUARY

2020-02-05T11:35:18+13:0017 February 2020|

WOD
Dumbbell Complex
3 Front Squat + 2 Thruster + 1 Push Press
As heavy as possible

Then,
10 Handstand Push-up
8 DB Front Squat (22.5/15)
6 DB Thruster
4 DB Push Press
18 minute AMRAP (as many rounds as possible)

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

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MONDAY 17 FEBRUARY

2020-02-05T10:56:03+13:0016 February 2020|

WOD
50 Back Squat (85/62.5)
*Every time you put the barbell down, perform 5 Over-under (60/50)
(15 minute cap)

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

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SATURDAY 15 FEBRUARY

2020-02-05T10:53:12+13:0014 February 2020|

WOD
75 Alt. Step-ups onto a Plate (20/10) with barbell (bodyweight)
25 Hip Extension
12 DB Power Clean (22.5/15)
Rest 2 minutes
4 rounds (20 minute cap)

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

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FRIDAY 14 FEBRUARY

2020-02-05T10:44:26+13:0013 February 2020|

WOD
200m Overhead Medicine Ball Carry (9/6)

Then:
30 Wall Ball
20 MB Sit-up
3 rounds

200m Overhead Medicine Ball Carry
(20 minute cap)

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

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THURSDAY 13 FEBRUARY

2020-02-05T10:42:22+13:0012 February 2020|

WOD
Row 25/15 calorie
10 Push Press (52.5/35)
10 Burpee
With time remaining in 5 minutes, perform:
Alternating DB Turkish Get-up (17.5/12)
3 rounds (15 minutes)
*Your score is the total number of TGU across the 3 rounds.

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

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WEDNESDAY 12 FEBRUARY

2020-02-05T10:30:18+13:0011 February 2020|

WOD
Overhead Squats
5-4-3-2-1 rep

* Optional Finisher
Tabata Handstand Hold
Tabata Pistol
8 rounds (4 rounds of each)

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

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TUESDAY 11 FEBRUARY

2020-02-05T10:27:45+13:0010 February 2020|

WOD
Run 800m
25 Pull-up
Run 600m
10 Bar Muscle-up
Run 400m
(20 minute cap)

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

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MONDAY 10 FEBRUARY

2020-02-05T10:26:13+13:0009 February 2020|

WOD
21-15-9
Front Squat (60/42.5)
Deadlift
40 Unbroken Kettlebell Swing after each round (24/16)
(15 minute cap)

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

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SATURDAY 8 FEBRUARY

2020-02-05T10:23:35+13:0007 February 2020|

WOD
30 sec. Lateral Burpee Over Bar
30 sec. Power Snatch (35/25)
30 sec. Rest
10 rounds (15 minutes)

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

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FRIDAY 7 FEBRUARY

2020-02-05T10:05:57+13:0006 February 2020|

WOD
18 Box Jump (60/50)
15 Front-rack DB Walking Lunge (20/12)
12 Box Jump
9 Single-leg squat (each side)
3 rounds (15 minute cap)

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

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WEDNESDAY 5 FEBRUARY

2020-02-07T18:02:29+13:0004 February 2020|

WOD
100m Unbroken Farmers Carry
5 Devil’s Press (20/12.5)
10 minute AMRAP (as many rounds as possible)

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

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TUESDAY 4 JANUARY

2020-02-07T18:01:04+13:0003 February 2020|

WOD
Squat Clean Complex
1 Hang Squat Clean
1 Front Squat
1 Squat Clean
5 sets

1 min. on/1 min. off:
Squat Cleans (52.5/35)
5 rounds

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

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MONDAY 3 FEBRUARY

2020-02-07T18:00:00+13:0002 February 2020|

WOD
25 Double-unders
15 Wall Balls (20/14 lb.)
10 Toes-to-bars
5 rounds
(15 minute cap)

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

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SATURDAY 1 FEBRUARY

2020-02-07T17:58:51+13:0031 January 2020|

WOD
30-20-10
Ring Push-up
Dumbbell Box Step-up (22.5/15) (60/50)
8m Handstand Walk after each round
(10 minute cap)

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

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FRIDAY 31 JANUARY

2020-02-07T17:57:25+13:0030 January 2020|

WOD
200 Single-under

21 Hang Power Clean (42.5/30)
15 Shuttle Run (10 m)
3 rounds

200 Single-under
(15 minute cap)

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

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THURSDAY 30 JANUARY

2020-02-07T17:56:02+13:0029 January 2020|

WOD Heavy #2 –
‘Pain Optional’
12 minute EMOM (every minute, on the minute)
3 Front Squat (102.5/70)
AMRAP Muscle-ups for remainder of min.

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

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WEDNESDAY 29 JANUARY

2020-02-07T17:55:00+13:0028 January 2020|

WOD
Tabata
Jumping Air Squats
Mountain Climbers

Rest 2 minutes

Unbroken Seated Wall Throw Sit-up (6/4)
50-40-30-20-10 rep (18 minute cap)

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

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TUESDAY 28 JANUARY

2020-02-07T17:53:31+13:0027 January 2020|

WOD Body-weight #2 –
‘The Fast and the Furious’
20 Burpee
400m Run
20 Pull-up
3 rounds (15 minute cap)

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

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SATURDAY 25 JANUARY

2020-02-07T17:51:33+13:0024 January 2020|

WOD
In Partners:
6 Sumo Deadlift Hight Pull (42.5/30)
6 Alternating Front-rack Lunge
8 rounds (4 each)

400m Barbell Carry

25 minute AMRAP (as many rounds as possible)

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