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Program Week of 250217

Tabata mash up 16x 20 sec max ab-mat sit-ups or ghd, 10 sec rest 20 sec max beat swings, 10 sec rest Day 2- Tuesday 250218 Get your steps in!!!
By
Shawn
Program Week of 250217

Shawn

   •    

DELOAD WEEK

Day 1- Monday 250217

A. Tabata mash up 16x (8:00)

20 sec max ring rows, 10 sec rest

20 sec max hrpu, 10 sec rest

Rest 2:00 then B

B. Tabata mash up 16x

20 sec max air squats or pistol squats, 10 sec rest

20 sec max broad jumps or bjsd, 10 sec rest

Rest 2:00 then C

C. Tabata mash up 16x

20 sec max ab-mat sit-ups or ghd, 10 sec rest

20 sec max beat swings, 10 sec rest

Day 2- Tuesday 250218

Get your steps in!!!

A. AMRAP 40:00

50’ walking lunges

3 50’ shuttle runs

50’ suitcase carry left

50’ suitcase carry right

3 50’ shuttle runs

50’ single arm overhead carry left

50’ single arm overhead carry right

3 50’ shuttle runs

50’ bear crawl db drag

3 50’ shuttle runs

1:00 rest

Day 3- Wednesday 250219

A1. 6 alternating TGU, light load, rest to 1:30 then A2

A2. 5: 1 kb sdl + 1 sdlhp , rest to 3:00 then back to A1 x 3

Rest to 12:00 then B

B. EMOM 12:00

Min 1: tng power snatches 5.4.3. (step over the barbell at the .) 75/55

Min 2: pull-up clusters 6.4.2 (rest 10 sec at the .)

Min 3: double unders 20, 30, or 50

Min 4: rest

Rest an additional 1:00 then C

C. 5:00 cardio

Recovery pace or get after it!

Day 4- Thursday 250220

A. Aerobic Intervals: 25:00 cap

2000m (4000m bike erg, 1600m run)

Rest 4:00

1000m (2000m bike erg, 800m run)

Rest 2:00

500m (1000m bike erg, 400m run)

Rest 1:00

250m (500m bike erg, 200m run)

Done!

B. Yoga for Athletes

Day 5- Friday 250221

A. AMRAP 30:00

Max distance row, bike, ski, run

*at 0:00, 6:00, 12:00, 18:00, 24:00 perform 15 wallballs

*at 3:00, 9:00, 15:00, 21:00, 27:00 perform 1-3 rope climbs

Day 6- Saturday 250222

Big Fish Community Challenge

PARTNER WOD

AMRAP 45:00

13 Stone 2 shoulder

40 calorie row

7 rounds of "Cindy"

Classes 7, 8, &9am

Day 7- Sunday 250223

LAST SUNDAY CLASSES UNTIL APRIL

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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