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Program Week of 250224

AMRAP 28:00 10 hang power cleans 9565 10 sh2oh 20 back squats 20 pull-ups 30 double unders, 90 singles 30 burpees Day 6- Saturday 250301 OPEN WOD 25.
By
Shawn
Program Week of 250224

Shawn

   •    

Day 1- Monday 250224

A1. 10 dual db deadlifts, rest tom then A2

A2. 10 alt dual db strict curls, rest tom then A3

A3. 30 sec mixed grip dual db or kb carry, switch arms and repeat

Rest to 4:00 then back to A1 x 3

Rest an additional 2:00 then B

B1. 1:00 max calories, perform that many medball step ups nte 24”, rest to 3:00 then B2

B2. 1:00 max calories, perform that many kbs 24/16kg, rest to 3:00 then back to B1 x3

Day 2- Tuesday 250225

A. EMOM 30:00

Min 1: 6 alt single arm devil’s press 40/25

Min 2: 10 bjsd 24/20”

Min 3: descending reps wall ball clusters 8.7.5, rest 05 sec at the (.)

Min 4: 12/10 calories row/ski

Min 5: descending reps t2b clusters 6.4.2 (5.3.2) 10 sec at the (.)

Min 6: rest

Day 3- Wednesday 250226

A1. 0:00, 9:00

5 50’ shuttle run (down and back = 1) + 30 lunges

A2. 3:00, 12:00

10 sec AB sprint + 30 air squats

A3. 6:00, 15:00

6/4 calorie ski + 30 push-ups

After 15:00 rest to 20:00 then B

B. AMRAP 10:00

Moderate load backward sled drags

Day 4- Thursday 250227

Aerobic Intervals

A. Recover in the seat

2:00 work

2:00 recovery pace

3:00 work

3:00 recovery pace

Rest 4:00 then repeat

B. Yoga for Athletes

Day 5- Friday 250228

Aerobic Flow Partner WOD (subject to change based on the 25.1 Open WOD)

A. AMRAP 28:00

10 hang power cleans 95/65

10 sh2oh

20 back squats

20 pull-ups

30 double unders, 90 singles

30 burpees

Day 6- Saturday 250301

OPEN WOD 25.1

Gym open 7-10am

Heat details will be released Friday morning

Day 7- Sunday 250302

Recovery Yoga for Athletes

9:00-10:15 am

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