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Program Week of 250120

Back Squats every 2:30 x 5 S- 5-3-3-1-1 @ 30x1 tempo finish heavier than last week ME- 5x7 @ 30x1 tempo 80-85% of Week 1 Rest and additional 2:00 then B B.
By
Shawn
Program Week of 250120

Shawn

   •    

Day 1- Monday 250120

Strength Day 1- Week 3 of 6

A. Back Squats every 2:30 x 5

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

ME- 5x7 @ 30x1 tempo 80-85% of Week 1

Rest and additional 2:00 then B

B. Strict Pulling 2:00 x 5

3-5 strict Pull-ups @ 30X1 tempo, option to make them weighted or C2B

OR

5-7 Dual db prone row @ 30X2 tempo, go heavier than last week

Day 2- Tuesday 250121

Strength Day 2- Week 3 of 6

A1. Deadlifts every

S- 5 reps at 80-85% of week 1 5RM

ME- 10 reps 60-65% of week 1 5RM

Rest TOM then A2

A2. Pushing

Box supported dips 3-5 reps @ 33x3 tempo

OR

Push-ups 5-7 reps @ 33x3 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 box jump overs 24/20”

Min 2: max calories

Min 3: max wall climbs

Min 4: rest

Day 3- Wednesday 250122

A1. 20 sec assault bike sprint, rest to 2:00 then A2

A2. 20 sec Ski erg sprints, rest to 4:00 then back to A3

A3. 20 sec max burpees, rest to 6:00 then black to A1 x3

Rest to 20:00 then B

B. AMRAP 10:00

5 t2b

10 alt db snatches 50/35

15 wallballs

20 du/ 60 singles

Day 4- Thursday 250123

A. Pyramid 30:00 Cap

Run: 800-600-400-200-200-400-600-800m

Row/Ski: 1000-750-500-250-250-500-750-1000m

Bike: 2000-1500-1000-500-500-1000-1500-2000m

rest = half the work time

B. Yoga for athletes

Day 5- Friday 250124

A. Performance or Fitness

Performance
For Time 20:00 cap

10 hang squat cleans nte 135/95

20 burpee to target

8 hang squat cleans nte 155/115

16 burpee pull-ups

6 hang squat cleans nte 185/135

12 burpee c2b

4 hang squat cleans nte 205/155

8 burpee muscle ups

Fitness
AMRAP 20:00 of above
Option to not build
Option to keep the burpee + movement the same throughout

Day 6- Saturday 250125

NO 7am class

8am open gym/ self guided WOD

9-11am OSCAR Donation Drive Workout with puppies!!!!!

Day 7- Sunday 250126

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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