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Program Week of 250331

AMRAP 24:00 Go your selected distance then 1:00 plank hold 30 sec rest Repeat for 24:00 Day 5- Friday 250404 A.
By
Shawn
Program Week of 250331

Shawn

   •    

Day 1- Monday 250331

A1. 10 alt dual db bench press at 30x1 tempo, rest to 1:30 then A2

A2. 20 air squats or pistol squats for quality, rest to 4:00 then back to A1 x 5

Rest an additional 2:00 then B

B. AMRAP 8:00

2-4-6-8-10-12-14…

Alt DB power snatches 50/35

10-20-30-40-50-60-70…

Double unders

Day 2- Tuesday 250401

TESTING DAY

A. For Time
2k row

Rest to 10:00 then B

B. For Time

“Isabel”
30 snatches 135/95

Rest to 20:00 then C

C. For Time

“Karen”

150 wall ball shots

JK APRIL FOOLS!!!

How mad were you for a moment?

It’s not that workout so get to the Shed!

A. 5 Sets

1:00 Cardio

1:00 rest

Rest an extra 2:00 then B

B. Snatch Drills

1 set every 1:30 x 6

Rest an extra 1:00 then C

C. AMRAP 10:00

10 calorie row/bike/ski/run

20 overhead walking lunges nte 45#

10 burpees to 45# plate

Day 3- Wednesday 250402

A. AMRAP 2:00

Man Makers 25/35

Rest 2:00 then B

B. AMRAP 2:00

MU/C2B/Pull-up/Assisted Pull-ups

Rest 2:00 then C

C. AMRAP 2:00

Bjsd nte 30”

Rest 5:00 then D

D. 3 Rounds For Time

½ reps from A

½ reps from B

½ reps from C

Day 4- Thursday 250403

Pick your machine and distance

Run: 400, 600, or 800m

Row & Ski: 500, 750, or 1000m

Bike: 1000, 1500, or 2000m

A. AMRAP 24:00

Go your selected distance then

1:00 plank hold

30 sec rest

Repeat for 24:00

Day 5- Friday 250404

A. For Time

24-21-18-15-12-9-6-3

Calories row

Wall balls

Sit-ups/ghd

Day 6- Saturday 250405

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250406

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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