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Program Week of 250324

For Time, partition as desired, one athlete working at a time 800m partner sandbag run 100 sandbag squats 40 renegade rows nte 3525 100 burpee box jumps 2420 200 double unders 3x single Day 6- Saturday 250329 Coachs choice Classes 7, 8am No 9am class today Power Monkey seminar starts at 10am Day 7- Sunday 250330 RedShed Rest Day Power Monkey
By
Shawn
Program Week of 250324

Shawn

   •    

Day 1- Monday 250324

A1. 4/4 RFESS each leg at 50x1 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. AMRAP 15:00

7 ring push-ups

7 pull-ups

12 deadlifts 95/65

12 front squats 95/65

1:00 cardio of choice

Day 2- Tuesday 250325

Repeat WOD 180116, 180612

A1. 90sec SB… rest 30sec, then A2

A2. 90sec SB… rest to 5:00 on timer, then B1

reset clock to 0:00

B1. @ 0:00… perform workload @ 75% effort

12-9-6

heavy kb swings

burpees

t2b

B2. @ 10:00… perform workload @ 85% effort

12-9-6

heavy kb swings

burpees

t2b

B3. @ 20:00… perform workload @ 95% effort

12-9-6

heavy kb swings

burpees

t2b

Day 3- Wednesday 250326

A. EMOM 10:00

Min 1: 30 sec farmer’s hold + 30 sec max bjsd 24/20”

Min 2: rest

B. EMOM 10:00

Min 1: 4 hang squat clean thrusters, build

Min 2: rest

C. EMOM 10:00

Min 1: 7/5 cal row + 5 burpees over the rower

Min 2: rest

Day 4- Thursday 250327

A. Complete each interval @ 90% aerobic effort

8:00, rest 4:00

4:00, rest 2:00

2:00, rest 1:00

1:00, rest 30se

30sec… no more intervals

B. Yoga for Athletes

Day 5- Friday 250328

Partner WOD

A. For Time, partition as desired, one athlete working at a time

800m partner sandbag run

100 sandbag squats

40 renegade rows nte 35/25

100 burpee box jumps 24/20”

200 double unders (3x single)

Day 6- Saturday 250329

Coach’s choice

Classes 7, 8am

No 9am class today Power Monkey seminar starts at 10am

Day 7- Sunday 250330

RedShed Rest Day

Power Monkey seminar

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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.