September 2019

Shoulder + hip warmup 15 minutes WOD 40 Dumbbell squat clean (17.5/12) 40 Dumbbell Shoulder-to-overhead 400m Run (10 minutes) For scaling and detailed description, see the Zen Planner app.

Partner warmup Partner mobility 20 minutes ‘Project Climb’ Session #8 10 minutes WOD In partners: P1 performs: 5 x 20m Shuttle Sprint P2 performs: Plate Squat Hold (10/5) Switch Then, both run 400m with plate Then, repeat with: Plate Hold Overhead Finish off with: 40 Burpee Over Partner in Plank (10-12 minutes) Cool down 200m

Partner warmup Shoulder + hip mobility 15 minutes WOD Thruster 5 x 3 rep Optional Finisher 5 rounds of: 30 sec. ON ; 30 sec OFF Max calorie Row For scaling and detailed description, see the Zen Planner app.

Dynamic mobility/stability warmup 10 minutes WOD 30 Slam Ball or dumbbell slams (12/8) 20 Toes-to-Bar 400m Run 20 Bar Muscle-up 400m Run 20 Toes-to-Bar 30 Slam Ball or dumbbell slams (10-15 minutes) Mobility 5 minutes For scaling and detailed description, see the Zen Planner app.

Kettlebell warmup 10 minutes WOD 6 Hang Squat Snatch (50/35) 7 Hang Squat Clean 8 Split Jerk 24 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Partner warmup Shoulder mobility/stability (20 minutes) WOD Weighted pull-up (10/5) Calorie Row 9-15-18 rep *Find a heavy 1-rep Weighted Pull-up. For scaling and detailed description, see the Zen Planner app.

Plyo box warmup Shoulder and inverted prep (20 minutes) WOD 40 Box jump (75/60) 20 Dumbbell box step over (17.5/12) 10 Box Round-the-World 2 rounds (10-12 minutes) ‘Project Climb’ Session #7 10 minutes For scaling and detailed description, see the Zen Planner app.

Partner medicine ball drills Skill work on rings 20 minutes WOD 16 Wall Ball (9/6) 12 Ring Dip 8 Shoulder-to-overhead (50/35) 5 rounds (10-15 minutes) Cool down 5 minutes For scaling and detailed description, see the Zen Planner app.

Dynamic hip warmup 10 minutes WOD In the first 5 minutes, perform: 400m Run 100 Double-under In the second 5 minutes, perform: 300m Run 75 Double-under 30 Kettlebell swing (24/16) In the third 5 minutes, perform: 200m Run 50 Double-under 20 Kettlebell swing 8 Wall Climb In the fourth 5 minutes, perform 5 minute AMRAP

Coach-led warmup 5 minutes ‘Project Climb’ Session #6 10 minutes WOD Step-up 4 x 2 rep *Optional Finisher 100 Wall Balls (9/6) Every time you break, perform 2 Rope Climbs. For scaling and detailed description, see the Zen Planner app.