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FRIDAY 3 JANUARY

2020-01-06T12:34:41+13:0002 January 2020|

WOD
Zercher Squat
5 x 3 rep

*Optional Finisher
50 Lateral DB Jump-overs
25 DB Front Squats (22.5/15)
2 rounds (8 minute cap)

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

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TUESDAY 31 DECEMBER

2020-01-06T09:46:37+13:0030 December 2019|

WOD ‘TRIPLE D’
20 Dumbbell Deadlift (22.5/15)
50 Double-unders
20 DB Thrusters
50 Double-unders
20 Burpees
50 Double-unders
20 DB Squat Clean
50 Double-under
20 DB Devils Press
24 minute AMRAP (as many rounds as possible)

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

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MONDAY 30 DECEMBER

2020-01-06T12:32:53+13:0029 December 2019|

HERO WOD ‘DORIE’

Buy In:
150-m Partner Carry (each)

Then, in time remaining:
Partner A completes 1 round of:
15 Kettlebell Swing (24/16)
10 Burpee
5 Ground-to-Overhead (42.5/30)

Partner B performs:
Max Wall-Ball Shots (20/14 lb.)
Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining up to 20 minutes:

AMRAP of the 15/10/5 rep rounds above (one Partner working at a time)
20 minutes

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

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SATURDAY 28 DECEMBER

2020-01-06T12:31:41+13:0027 December 2019|

WOD
‘Partner Workout’

Medicine ball Clean (9/6)
AMRAP 5 minutes
Partner Burpee Over-under
AMRAP 4 minutes
Wall Climb
AMRAP 3 minutes
Jumping Pull-up
AMRAP 2 minutes
Air Squat
AMRAP 1 minute

*P1 Works while P2 rests (except for pull up and squat, which are synchronised).

Score = total number of reps completed across the whole workout.

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

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FRIDAY 27 DECEMBER

2020-01-06T12:30:35+13:0026 December 2019|

WOD
Bent Over Row
5 x 3 rep

Weighted Dip
5 x 5 rep

*Partner Finisher;
250m Row
25 Unbroken Kettlebell Swings
3 rounds

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

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TUESDAY 24 DECEMBER

2020-01-06T12:29:13+13:0023 December 2019|

WOD ‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension (or barbell good morning)
Wall ball
Burpee
Double under
Complete 50 reps of each before moving on to the next (40 minute cap)

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

Compare to: 24/12/2018
All exercises can be scaled and the number of reps can be lowered. Options are the Naughty Forty and Thrifty Thirty.
(more…)

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MONDAY 23 DECEMBER

2020-01-06T12:28:12+13:0022 December 2019|

WOD
1 Power Clean and Jerk (70/52.5)
2 Bar Muscle-up
3 Front Squat
4 Toes-to-Bar
5 Ring Dip
6 Box Jump (60/50)
7 Pull-up
8 Deadlift
9 Kettlebell swing (24/16)
10 Sit-up
11 Burpee
12 Overhead Lunge
(30+ minutes)

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

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SATURDAY 21 DECEMBER

2020-01-06T12:26:44+13:0020 December 2019|

WOD
6 Hang Power Snatch (52.5/35)
12 Deadlift
1 Turkish get-up (24/16)
*Each round, add one more TGU.
18 minute AMRAP (as many rounds as possible)

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

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FRIDAY 20 DECEMBER

2020-01-06T12:24:59+13:0019 December 2019|

WOD
200 Single-under
100 Wall Ball (9/6)
50 Overhead Squat (35/25)
25 Alternating single-leg squat
(15 minute cap)

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

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TUESDAY 17 DECEMBER

2020-01-06T12:21:18+13:0016 December 2019|

WOD
Row 15-/10-calorie
15 Medicine ball AbMat GHD Sit-up
15 Push Jerk (42.5/30)
15 Lateral Bar Jump Over
15 minute AMRAP (as many rounds as possible)

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

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MONDAY 16 DECEMBER

2020-01-06T12:19:07+13:0015 December 2019|

WOD ‘Jess Turns 30’

30 Pull up
30 Double squat wall ball
30 Double under
30 Power clean (42.5/30)

2 rounds (30 minute cap)

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

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SATURDAY 14 DECEMBER

2020-01-06T12:17:53+13:0013 December 2019|

WOD
5 Strict Handstand Push-up
5 Strict Pull-up
5 Burpee

10 minute AMRAP (as many rounds as possible)

Then,
Run 1 mile

(20 minute cap)

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

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FRIDAY 13 DECEMBER

2019-12-14T06:33:25+13:0012 December 2019|

WOD
Deadlift (125/82.5)
Devils Press (17.5/12.5)
6-9-12 rep (8 minute cap)

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

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THURSDAY 12 DECEMBER

2019-12-14T06:27:56+13:0011 December 2019|

WOD
Row 1k

Then,
10 Over-unders (60/50)
3 Rope Climb

3 rounds (15 minute cap)

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

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WEDNESDAY 11 DECEMBER

2019-12-14T06:20:38+13:0010 December 2019|

WOD
Thruster
3 x 5 rep

*Optional Finisher;
Tabata Thruster (30/20)
8 rounds; 20 seconds on/10 seconds off

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

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TUESDAY 10 DECEMBER

2019-12-14T06:16:09+13:0009 December 2019|

WOD
20 Kettlebell Walking Lunge (24/16)
20 KB Split Clean (10 each side)
20 Plank KB Tap
20 Push-up
20 minute AMRAP (as many rounds as possible)

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

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MONDAY 9 DECEMBER

2019-12-14T06:12:18+13:0008 December 2019|

WOD
50 Double-under
25 Hang Power Snatch (42.5/30)
50 Double-under
20 Power Snatch
50 Double-under
15 Hang Squat Snatch
50 Double-under
10 Squat Snatch
(15 minute cap)

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

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SATURDAY 7 DECEMBER

2019-12-14T06:08:35+13:0006 December 2019|

WOD
Partner Workout;
P1 performs 20 Push Jerk (52.5/35)
P2 Holds Barbell Overhead
Switch

P1 performs 20 Back Squat
P2 Holds Barbell in Front Rack
Switch

3 rounds (15 minutes)

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

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FRIDAY 6 DECEMBER

2019-12-14T06:02:19+13:0005 December 2019|

WOD
3 minutes Russian Kettlebell Swing (24/16 kg)
2 minutes Box Jump Over (60/50)
2 minutes Medicine ball Bear Hug Step-up (9/6)
2 minutes Box Jump Over
3 minutes Russian KB Swing
16 minutes

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