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Program Week of 250203

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 4- Thursday 250206 Aerobic Intervals A.
By
Shawn
Program Week of 250203

Shawn

   •    

Day 1- Monday 250203

Strength Day 2 Week 5 of 6

A1. Deadlifts

S- 5 reps at 90-95% 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

Min 1: max db power snatches

Min 2: max shuttle runs

Min 3: max burpee pull-ups

Min 4: rest

Day 2- Tuesday 250204

Aerobic Flow

A. AMRAP 20:00

20 calorie row/ski

20 burpees

20 ab-mat sit-ups

20 air squats

Day 3- Wednesday 250205

Strength Day 1- Week 5 of 6

A. Back squat every 2:30 x 5

S- 5x2 @ 30x1 tempo 80-85% of week 3 1rm

ME- 5x7 sets 1-3 @ 30x1 tempo, sets 4-5 no tempo, same 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 4- Thursday 250206

Aerobic Intervals

A. 1 set every 6:00 x 4

500/400m row

Max burpees in time remaining to 3:00

B. Yoga for Athletes

Day 5- Friday 250207

A. 5:00- 7:00

Wod prep and primer

Coaches choice

Rest 3:00 then B

B. For Time

21-15-9 no cap

Thrusters

Box jump step downs

RX- 95/65, 24/20 jumps

Scaled- 65/45, 20 step or jump

Day 6- Saturday 250208

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250209

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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Program Week of 250630
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Program Week of 250630

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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

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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

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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

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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.

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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.