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Program Week of 250317

AMRAP 3:00 @ 90% effort 15 wall balls 10 db power snatch… nte 5035 rest 3:00 then C C.
By
Shawn
Program Week of 250317

Shawn

   •    

Day 1- Monday 250317

A1. 4/4 RFESS each leg at 3030 tempo, rest to 1:30 then A2

A2.10/10 bent over rows, no rest into A3

A3. :30 Inversion hold

Rest to 4:00 then back to A1 x 3

Rest and additional 3:00, then B

B. Grip Strength

2:00 plate pinch carry

2:00 2 oh lunge + 2 plate g2oh

2:00 rest

1:30 plate pinch carry

1:30 plate push-ups

1:30 rest

1:00 plate pinch carry

1:00 pull-ups/ring rows

1:00 rest

:30 plate pinch carry

:30 plate Russian twists

Day 2- Tuesday 250318

A. EMOM 30:00

Min 1: 12/10 calorie ski

Min 2: rest

Min 3: 6 barbell hang clean & jerks, build each set

Min 4: rest

Min 5: 12 toes to ring

Min 6: rest

Day 3- Wednesday 25019

A. 5 Sets

1:00 cardio or 1:00 burpees

1:00 rest

rest and additional 2:00 then B

B. AMRAP 3:00 @ 90% effort

15 wall balls

10 db power snatch… nte 50/35

rest 3:00 then C

C. AMRAP 3:00 @ 90% effort

15 bjsd… nte 24”

10 pull-ups

rest 3:00 then D

D. AMRAP 6:00 @ 90% effort

15 wall balls

10 db power snatch

15 bjsd

10 pull-ups

Day 4- Thursday 250320

A. Rowing stroke rate pyramid

Change stroke rates every 2:00

0-2: 22 spm

2-4: 24 spm

4-6: 26 spm

6-8: 28 spm

8:10: 30 spm

Rest 4:00 then repeat

B. Yoga for athletes

Day 5- Friday 250321

Partner WOD

A. For Time

20k meter Bike (45:00 cap)

Partner 1:

AB or Bike erg for

Partner 2:

7 50’ shuttle runs

7 squat cleans rx 135/95, scaled 95/65

14 bar facing burpees

Switch after P2 completes a round

Go for 45 min or until 20k meters are achieved.

Day 6- Saturday 250322

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250323

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