September 2019

Partner warmup 10 minutes WOD Row 1k 15 Muscle-up (10 minutes) For scaling and detailed description, see the Zen Planner app.

Shoulder prep 5 minutes ‘Project Climb’ Session # 10 10 minutes WOD 20 Pull-up 30 Push-up 40 Sit-up 50 Squat 3 minutes rest 5 rounds (30-35 minutes) For scaling and detailed description, see the Zen Planner app.

Partner warmup Mobility 10 minutes WOD 3 Power Snatch (70/47.5) 6 Back Squat Perform every 2 minutes 10 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

Obstacle course warmup 15 minutes WOD In partners: While P1 performs 20 Jumping pull-up 10 Overhead medicine ball sit-up (9/6) 5 Medicine ball squat clean P2 accumulates double-unders or single skips. 6 total rounds (3 each) Cool down: stretching/ mobility 10 minutes For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 5 minutes WOD Hang Power Clean & Jerk (82.5/60) Strict Handstand push-up 21-15-9 rep ‘Project Climb’ Session #4 10 minutes

Coach-led warmup 20 minutes Workout prep 10 minutes WOD 6 Parallette Pass-through 6 Alternating weighted single leg squat (22.5/15) 6 Suitcase deadlift (each side) 10 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Wall-ball relay game warmup 10 minutes ‘Project Climb’ Session #3 10 minutes WOD Alternating Tabata: Lateral parallette jump Single-arm dumbbell thruster (17.5/12) 8 rounds (8 minutes) Rest 4 minutes Alternating Tabata: Mountain climber Single-arm dumbbell thruster 8 rounds (8 minutes) *Your score is total number of reps completed for BOTH tabatas. For scaling and detailed

Coach-led warmup 15 minutes WOD Overhead Squat 5-5-3-3-1-1 rep Optional finisher Accumulate 4 minutes of a Barbell overhead hold (60/40) *Every time you break, perform 6 Hang power clean For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes WOD Row 250m 12 Deadlift (100/70) Rest 2 minutes 200m Front-rack kettlebell carry (24/16) 12 Kettlebell snatch Rest 2 minutes 3 rounds (15 minute cap) Mobility/stretching cool down 5 minutes For scaling and detailed description, see the Zen Planner app.

Partner warmup 10 minutes PARTNER WOD 100 calorie Row 90 sit-up 80 Kettlebell swing (24/16 kg) 70 Speed-skater 60 Kettlebell swing 50 Burpee 40 Kettlebell swing 30 Toes-to-Ring 20 Kettlebell swing 10 Ring muscle-up (20-25 minutes) Cool down 5 minutes For scaling and detailed description, see the Zen Planner app.