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Program Week of 250113

AMRAP 25:00 aerobic flow pace 3 50 shuttle runs 15 wallballs 100 farmers carry Athletes choice 10 dual db power cleans with farmers carry weight Day 3- Wednesday 250115 Strength Day 1- Week 2 of 6 A.
By
Shawn
Program Week of 250113

Shawn

   •    

Day 1- Monday 250113

Strength Day 2- Week 2 of 6

A1. Deadlifts

S- 5 reps at 75-80% of last week’s 5RM

ME- 10 reps 50-60% of last week’s 5RM

Rest TOM then A2

A2. Pushing

Box dips 3 reps @ 30x1 tempo - OR- Push-ups 5 reps @ 3333 tempo

Rest to 3:00 then back to A1 x 5

Rest an additional 2:00 then B

B. EMOM 12:00

Min 1: max double unders

Min 2: max calories

Min 3: max medball step overs 20”

Min 4: rest

Day 2- Tuesday 250114

A. AMRAP 25:00 aerobic flow pace

3 50’ shuttle runs

15 wallballs

100’ farmer’s carry Athletes choice

10 dual db power cleans with farmer’s carry weight

Day 3- Wednesday 250115

Strength Day 1- Week 2 of 6

A. Back Squats

S- 5x5 @ 30x1 tempo 80-85% of last week

ME- 5-3-3-1-1 @ 30x1 tempo finish heavier than last week

Rest and additional 2:00 then B

B. Strict Pulling 2:00 x 5

3 strict Pull-ups @ 30X1 tempo

Or

5 Dual db prone row @ 30X2 tempo

Day 4- Thursday 250116

A. AMRAP 24:00

Row/Ski 750m -or- Bike 1500m -or- Run 600m, rest 2:00 after each round

B. Yoga for Athletes

Day 5- Friday 250117

A. 1 set every 3:00 x 3, empty barbells

10 hang muscle snatches

10 behind the neck push press

10 overhead squats

Rest and additional 3:00 after the 3rd set and build barbell for B

B. Performance or Fitness

Performance

For Time

21-15-9

Hang squat snatch 95/65

Pull-ups

15 calories at a recovery pace between each set

Fitness

AMRAP 12:00

10 Hang squat cleans 75/55

10 Ring rows

10 calories

Day 6- Saturday 250118

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250119

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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