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.
(more…)
Partner warmup
10 minutes
WOD
Row 1k
15 Muscle-up
(10 minutes)
For scaling and detailed description, see the Zen Planner app.
(more…)
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.
(more…)
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.
(more…)
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.
(more…)
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
(more…)
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.
(more…)
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 description, see the Zen Planner app.
(more…)
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.
(more…)
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.
(more…)
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.
(more…)
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.
(more…)
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.
(more…)
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.
(more…)
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 seconds every time you come down from Handstand Hold.
4 rounds
For scaling and detailed description, see the Zen Planner app.
(more…)
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.
(more…)
Inversion practice
10 minutes
WOD
Row for calories (40/30)
50 Inverted ring row
50 Double-under
50 Kettlebell snatch (16/12)
50 Single-leg hip extension
50 Toes-to-Bar
(20-25 minutes)
For scaling and detailed description, see the Zen Planner app.
(more…)
Coach-led warmup
15 minutes
WOD
7 Wall Ball (9/6)
7 Elevated Feet push-up
7 minute AMRAP (as many rounds as possible)
Inversion practice
10 minutes
For scaling and detailed description, see the Zen Planner app.
(more…)
Coach-led mobility
10 minutes
WOD
2 Front-Rack Lunge (61/43)
3 Slam Ball or Sandbag throw
Then,
Add 2 Front-Rack Lunge
Add 3 Slam Balls/Sandbag throws every round
Keep increasing reps in that pattern; as far as possible in 22 minutes
(22 minutes)
For scaling and detailed description, see the Zen Planner app.
(more…)
Coach-led warmup
10 minutes
WOD
Row 750m
Run 200m
Rest 2 minutes
Row 500m
Run 400m
Rest 2 minutes
Row 250m
Run 600m
(15-20 minutes)
Inversion practice
10 minutes
For scaling and detailed description, see the Zen Planner app.
(more…)
Coach-led warmup
10 minutes
WOD
400m Single-arm farmers carry
40 Dumbbell front squat (22.5/15)
30 Dumbbell anchored sit-up
20 Dumbbell squat clean
400m Single-arm farmers carry
(15 minute cap)
Inversion practice
10 minutes
For scaling and detailed description, see the Zen Planner app.
(more…)
Coach-led warmup
10 minutes
WOD
Shoulder Press
3 x 5 rep
Push Press
3 x 3 rep
Jerk
3 x 1 rep
For scaling and detailed description, see the Zen Planner app.
(more…)