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Program Week of 250407

5 rounds for quality Murph prep 30 sec hang from pull-up bar 30 sec FLR or chatarunga hold ½ push-up position 30 sec squat hold 400m run 1:00 rest Day 4- Thursday 250410 A.
By
Shawn
Program Week of 250407

Shawn

   •    

Day 1- Monday 250407

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

A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5

Rest an additional 2:00 then B

B. For Time, barbells nte 115/85

9-7-5-3-1

Deadlift

Hang power clean

Front squat

Sh2oh

Pull-ups

Day 2- Tuesday 250408

Repeat WOD 191213

A. 10 x 1 set every 3:00… work @ high intensity

12 kb swings… athlete’s choice

9 wall balls

6 t2b

3 high box jumps

B. post WOD recovery

Day 3- Wednesday 250409

A. 5 rounds for quality (Murph prep)

30 sec hang from pull-up bar

30 sec FLR or chatarunga hold (½ push-up position)

30 sec squat hold

400m run

1:00 rest

Day 4- Thursday 250410

A. For time

10-20-30-40-50-60

Calories

1:00 rest between intervals

B. Yoga for athletes

Day 5- Friday 250411

A EMOM 30:00

Min1: AMRAP stone 2 shoulder + stone squat

Min 2: AMRAP lunge + lunge + burpee

Min 3: rest

Min4: 1-3 rope climbs

Min 5: AMRAP double unders

Min 6: Rest

Day 6- Saturday 250412

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250413

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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