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THURSDAY 19 SEPTEMBER

2019-09-26T15:13:04+13:0018 September 2019|

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.
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TUESDAY 17 SEPTEMBER

2019-09-26T14:56:36+13:0016 September 2019|

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.
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MONDAY 16 SEPTEMBER

2019-09-26T14:54:08+13:0015 September 2019|

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.
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SATURDAY 14 SEPTEMBER

2019-09-26T14:50:13+13:0013 September 2019|

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.
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FRIDAY 13 SEPTEMBER

2019-09-26T14:44:14+13:0012 September 2019|

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…)

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THURSDAY 12 SEPTEMBER

2019-09-26T14:46:48+13:0011 September 2019|

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.
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WEDNESDAY 11 SEPTEMBER

2019-09-12T10:19:34+13:0011 September 2019|

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.
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TUESDAY 10 SEPTEMBER

2019-09-11T18:55:34+13:0009 September 2019|

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…)

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MONDAY 9 SEPTEMBER

2019-09-10T12:02:21+13:0008 September 2019|

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…)

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SATURDAY 7 SEPTEMBER

2019-09-09T18:00:14+13:0006 September 2019|

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…)

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FRIDAY 6 SEPTEMBER

2019-09-09T19:04:01+13:0005 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.
(more…)

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THURSDAY 5 SEPTEMBER

2019-09-09T17:53:38+13:0004 September 2019|

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…)

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WEDNESDAY 4 SEPTEMBER

2019-09-09T17:52:09+13:0003 September 2019|

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…)

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TUESDAY 3 SEPTEMBER

2019-09-09T17:50:16+13:0002 September 2019|

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…)

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MONDAY 2 SEPTEMBER

2019-09-09T17:48:26+13:0001 September 2019|

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…)

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SATURDAY 31 AUGUST

2019-09-09T17:46:22+13:0030 August 2019|

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…)

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FRIDAY 30 AUGUST

2019-09-09T17:44:32+13:0029 August 2019|

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…)

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THURSDAY 29 AUGUST

2019-09-09T17:43:04+13:0029 August 2019|

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.
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WEDNESDAY 28 AUGUST

2019-09-09T17:41:33+13:0028 August 2019|

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…)

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TUESDAY 27 AUGUST

2019-09-09T17:39:54+13:0026 August 2019|

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…)

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MONDAY 26 AUGUST

2019-09-09T17:38:29+13:0025 August 2019|

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…)