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Program Week of 250127

Pyramid 30:00 Cap Run: 800-600-400-200-200-400-600-800m RowSki: 1000-750-500-250-250-500-750-1000m Bike: 2000-1500-1000-500-500-1000-1500-2000m rest = half the work time Use a different machine than last week Day 5- Friday 250131 Performance For time 30:00 cap, db 5035 10-9-8-7-6-5-4-3-2-1- Single arm db hang power clean Single arm db squat Single arm db sh2oh Single arm db devils press Lateral hop over the db Repeat other arm 5 c2b at the - Fitness AMRAP 30:00, db 4025 1-2-3-4-5-6-7-8-9-10-,Single arm db hang power clean Single arm db squat Single arm db sh2oh Single arm db devils press Lateral hop over the db Repeat other arm 5 c2b at the - Day 6- Saturday 250201 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250202 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit
By
Shawn
Program Week of 250127

Shawn

   •    

Day 1- Monday 250127

A. AMRAP 5:00

12 Wall balls

3 Wall climbs

Rest 3:00 then B

B. AMRAP 5:00

2 Rope climbs (sub is coaches choice)

5 50’ Shuttle runs

Rest 3:00 then C

C. AMRAP 5:00

7 Clean & jerks 95/65

5 Bar facing burpees

Rest 4:00 then D

D. For time

12 Wall balls

3 Wall climbs

2 Rope climbs

5 50’ Shuttle runs

7 Clean & jerks 95/65

5 Bar facing burpees

Day 2- Tuesday 250128

Strength Day 1- Week 4 of 6

A. Back squat every 2:30 x 5

S- 5x3 @ 30x1 tempo 70-75% of last week’s 1rm

ME- 5x7 @ 30x1 tempo increase load from last week

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

OR

3-5 negatives: 01-03 second hold at the top, negative down no longer than 05 seconds

Day 3- Wednesday 250129

Strength Day 2- Week 3 of 6

A1. Deadlifts

S- 5 reps at 85-90% of week 1 5RM

ME- 10 reps same weight as last week or add 10%

Rest TOM then A2

A2. Tempo Pushing options

Box supported dips 3-5 reps @ 30x1 tempo

OR

Push-ups 5-7 reps @ 30x1 tempo

OR

3-5 handstand push-ups @ 30x1 tempo

OR

3-5 Z press @ 30x1 tempo

Rest to 3:00 then back to A1 x 5

Rest an additional 2:00 then B

B. EMOM 12:00 r1:135/95, r2:115/85, r3:95/65

Min 1: max hang power cleans

Min 2: max burpee box jump overs 24/20”

Min 3: max front rack lunges

Min 4: rest

Day 4- Thursday 250130

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

Use a different machine than last week

Day 5- Friday 250131

Performance

For time 30:00 cap, db 50/35

10-9-8-7-6-5-4-3-2-1-

Single arm db hang power clean

Single arm db squat

Single arm db sh2oh

Single arm db devil's press

Lateral hop over the db

Repeat other arm

5 c2b at the (-)

Fitness

AMRAP 30:00, db 40/25

1-2-3-4-5-6-7-8-9-10-...

Single arm db hang power clean

Single arm db squat

Single arm db sh2oh

Single arm db devil's press

Lateral hop over the db

Repeat other arm

5 c2b at the (-)

Day 6- Saturday 250201

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250202

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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