September 2019

Coach-led warmup 10 minutes WOD 50 Front squat @ 3/4 bodyweight Every time you put the barbell down, perform 25 double-under Rest 2 minutes 40 Front squat @ bodyweight Every time you put the barbell down, perform 25 double-under (15-20 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 5 minutes ‘Project Climb’ Session #2 10 minutes WOD 5 Bench press (100/52.5) 10 Strict pull-up 15 Medicine ball weighted hip extension (6/4) 12 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes WOD 400m Carry (22.5/15 12 Push Press (52/34) 12 Box Jump (24 in.) 12 Sumo Deadlift High Pull (43/29) 6 rounds (30-35 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes ‘Project Climb’ September focus on rope climbing. When you see this segment it means we’ll be doing rope climbing specific drills, skills, and practice. 10 minutes WOD 16 Plate Overhead walking lunge (10/5) Row for calories (25/15) In what is remaining of 4 minutes, perform: Handstand Hold *Penalty = Add 3

Coach-led warmup 5 minutes WOD Part 1: Squat Clean 5 x 1 rep Part 2: Find your heaviest 3-Position Squat Clean 1 High Hang 1 Hang 1 Full (40 minutes) For scaling and detailed description, see the Zen Planner app.