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Program Week of 241230

EMOM 8:00 Min 1: 10-15 unbroken barbell thrusters 7555 Min 2: pull-upc2bmu work 5-7 reps of a challenging movement Day 2- Tuesday 241231 New Years Eve Repeat: 231229, 221231, 211231 A.
By
Shawn
Program Week of 241230

Shawn

   •    

Day 1- Monday 241230

A. AMRAP 10:00

Backward sled drags

Rest 2:00 then B

B. EMOM 8:00

Min 1: push-up/hspu work 5-7 reps of a challenging movement

Min 2: 8-10 high box jumps

Rest 2:00 then C

C. EMOM 8:00

Min 1: 10-15 unbroken barbell thrusters 75/55

Min 2: pull-up/c2b/mu work 5-7 reps of a challenging movement

Day 2- Tuesday 241231

New Year’s Eve

Repeat: 231229, 221231, 211231

A. For Time

100 cals

25 BJSD 24/20”

75 cals

50 ab-mat sit-ups

50 cals

75 Hrpu

25 cals

100 air squats

Day 3- Wednesday 250101

New Year’s Day 2025

Shed Closed

Day 4- Thursday 250102

A. Max Distance 24:00

7 burpees every 2:00 starting at 2:00

B. Yoga for Athletes

Day 5- Friday 250103

Repeat 231220

GRUNT WORK!

A. AMRAP 40:00

10 burpee to plate nte 45#

50’ Overhead plate carry with burpee plate

10 medball clean to wallballs nte 20#

50’ medball bear hug carry

10 renegade rows nte 50/35

50’ farmer’s carry with row dbs

20 lunges, no load

50’ db bear crawl with row dbs - or - handstand walk

** Each round add 50’ to each carry

Day 6- Saturday 250104

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 240105

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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