Skip to main content

Program Week of 250106

Back squat every 2:30 x 6 @ 30X1 tempo Strength 5-5-3-3-1-1 build to a tempo 1RM Or Muscle Endurance 6x3 building every other set to a moderate to challenging load @ tempo Rest to 15:00 then B B.
By
Shawn
Program Week of 250106

Shawn

   •    

New strength cycle starts this week! Back squats and deadlifts.

Day 1- Monday 250106

A. For Distance 5:00

Row or Ski

Rest 2:00 then B

B. AMRAP 9:00 @ 70% effort

10 t2b

10 burpees

Rest3:00 then C

C. AMRAP 5:00 @ 80% effort

6 t2b

6 burpees

Rest 3:00 then D

D. AMRAP 2:00 @ 90% effort

3 t2b

3 burpees

Day 2- Tuesday 250107

Strength Day 1: Week 1 of 6

2 tracts: Strength or Muscle Endurance

Choose which tract you’d prefer to follow and follow for the duration of this cycle.

Avoid jumping back and forth between the two.

A. Back squat every 2:30 x 6 @ 30X1 tempo

Strength

5-5-3-3-1-1 build to a tempo 1RM

Or

Muscle Endurance

6x3 building every other set to a moderate to challenging load @ tempo

Rest to 15:00 then B

B. Strict Pulling 2:00 x 5

3 strict Pull-ups @ 30X1 tempo

Or

5 Dual db prone row @ 30X2 tempo

Day 3- Wednesday 250108

Strength Day 2: Week 1 of 6

A1. 5 Deadlifts, build each set to find a heavy 5, rest TOM then A2

A2. 3 push-ups @ 3333 tempo, rest to 3:00 then back to A1 x 5

Rest an additional 1:00 then B

B. Performance or Fitness

Performance

5 Rounds For Time capped at 12:00

300/250m row

10 alt db hang clean & jerk 50/35

10 lunges

or

Fitness

AMRAP 12:00

300/250m row

12 alt db hang clean & jerk 50/35

12 lunges

Day 4- Thursday 250109

A. 1 set every 4:00 x 5

25/21 calories

Rest in time remaining

B. Yoga for Athletes

Day 5- Friday 250110

A. AMRAP 20:00

“Jack” Gymnastics

10 push presses 115/75

10 kbs 24/16kg

10 bjsd 24/20”

*1 bar muscle up (rx, banded, jumping, in the rig…)

Increase by 1 each round

Day 6- Saturday 250111

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250112

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

Continue reading

Program Week of 250630
Learn More About

Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
Learn More About

Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
Learn More About

Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
Learn More About

Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
Learn More About

Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
Learn More About

Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.