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Program Week of 250414

7 RFT 10 Overhead squats, from the rack 9565 20 Single arm alt db power snatch 5035 30 Calories Day 6- Saturday 250419 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250420 Easter Sunday Shed
By
Shawn
Program Week of 250414

Shawn

   •    

Day 1- Monday 250414

Repeat WOD 230414

Happy Birthday Coach Shawn!

A. 1 set every 4:00 x 3

20sec deadlift hold into

20sec front rack hold into

20sec overhead hold

200m run

Build barbell each set

Rest to 15:00 then B

B. AMRAP 20:00

4 clean & jerk at 100% of A

4 pull-up & t2b combo

10 BJSD nte 24

*43 double unders/ 86 singles

Day 2- Tuesday 250415

A1. 10 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. AMRAP 10:00, db 50/35

10 db hang power cleans (left)

100’ OH db carry (left)

5 burpee over db

Repeat other arm

Day 3- Wednesday 250416

A. EMOM 6:00

9 ab-mat sit-ups + hollow body hold in remaining time

Rest 3:00 then B

B. EMOM 6:00

7 push-ups + FLR in remaining time

Rest 3:00 then C

C. EMOM 6:00

5 deadlifts + wall sit in remaining time, nte 185/125

No rest into D

D. Active Recovery 6:00

Cardio of choice

Day 4- Thursday 250417

Murph Prep Intervals

A. AMRAP 25:00, choose L1, L2, or L3

L3-

400m run

40 air squats

1:00 rest

L2-

400m run

20 air squats

1:00 rest

L1-

200m run

20 air squats

1:00 rest

B. Yoga for Athletes

Day 5- Friday 250418

A. 7 RFT

10 Overhead squats, from the rack 95/65

20 Single arm alt db power snatch 50/35

30 Calories

Day 6- Saturday 250419

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250420

Easter Sunday

Shed Closed

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Program Week of 250630
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Program Week of 250630

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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

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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

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Program Week of 250609

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Program Week of 250526

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