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Program Week of 250310

7 Rounds for Quality 1210cal rowbikeski 9 wall balls 7 medball sit-ups wall toss 5 power cleans nte 155105 3 sh2oh 1 rope climb 3 climbs from floor to standing 1:00 rest Day 4- Thursday 250313 Aerobic Intervals A.
By
Shawn
Program Week of 250310

Shawn

   •    

Day 1- Monday 250310

A1. 4 goblet squats at 5551 tempo, rest to 1:30 then A2

A2. 8/8 bent over rows, no rest into A3.

A3. 10 box jump overs nte 30”, rest to 4:00 then back to A1 x5.

Rest an additional 3:00 then B

B. AMRAP 5:00

10 alt db power snatches at 100-18% of A1

8 russian twists (2 for 1)

4 burpees

Day 2- Tuesday 250311

A. 1 set every 5:00 x 5, single arm db 50/35

1 deadlift

1 hang power clean

1 hang power snatch

1 thruster

1 devil’s press

4 oh lunges

Repeat other arm

*50’ shuttle run

*burpee

*t2b

*Start at 1, 2, or 3 & increase shuttle, burpee, and t2b by each round

Day 3- Wednesday 250312

A. 7 Rounds for Quality

12/10cal row/bike/ski

9 wall balls

7 medball sit-ups wall toss

5 power cleans nte 155/105

3 sh2oh

1 rope climb (3 climbs from floor to standing)

1:00 rest

Day 4- Thursday 250313

Aerobic Intervals

A. AMRAP 24:00 @ 90% aerobic effort

Rest 1:30 every 45 calories

B. Yoga for Athletes

Day 5- Friday 250314

Partner WOD

PI DAY

A. AMRAP 35:00

3 synchro ohs

14 bar facing burpees

15 synchro v-ups

92 double unders

65 calories

35 pull-ups

Day 6- Saturday 250315

OPEN WOD 25.3

Gym open 7-10am

Heat details will be released Friday morning

Day 7- Sunday 250316

Yoga for Athletes 9:00- 10:15 am

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Program Week of 250630
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Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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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

Program Week of 250616
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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

Program Week of 250609
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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

Program Week of 250602
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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.

Program Week of 250526
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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.