We are trialling a 30min ZUU session at midday, today and on Wednesday.  I’ve had requests for both, so let’s see how it goes.  If you cannot make the other classes in the day, but can spare 30 mins at midday, then this may be just what you need to get the juices flowing and burn some energy.  It will be a total body workout but can still be scaled and modified if need be.

Today’s classes will run at 6.00am, 7.00am, 9.30am, 12.00pm (ZUU), 4.00pm, 5.30pm and 7.00pm.



2 rounds of:

20 sec Deep Squat

10 Bird Dogs

10 Thread the Needle each side


2 rounds of:

15 Butterfly Hip Raises

20 sec Hollow Rock

10 Cat/Cows


8 min AMRAP, death by this complex

1 DB/KB Deadlift (L)

1 Hang Squat Clean (L)

1 Hang Squat Clean (R)

1 Deadlifts (R)

Add 1 rep to each movement as you move along this workout eg 2,2,2,2 then



3 sets to buy-in

20 sec 1-armed plank (R)

20 sec 1-armed plank (L)


2 rounds of:

30 sec Wall Sit with weight

30 sec Wall Sit without weight

15 Goblet Good Mornings


1:30 Top of Push-up Hold


3×6 on each arm Seated Single-Arm Press

3×6 on each arm 3 Point x Cat

About AB

Crossfit Coach

Posted on April 27, 2020, in WOD. Bookmark the permalink. Comments Off on FRESH START.

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