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Program Week of 250421

For Time 25:00 cap 600-400-200-400-600m run Between runs: 20 push-ups + 40 air squats 1:00 rest RowSki option 750-500-250-500-750m Bike option 1500-1000-500-1000-1500m B.
By
Shawn
Program Week of 250421

Shawn

   •    

Day 1- Monday 250421

A1. 7 barbell bench press at 33x1 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

10 medball ab-mat sit-ups nte 20#

10 plank walks

10 medball step ups 20” nte 20#

Day 2- Tuesday 250422

Barbells nte 85/55

A. AMRAP 5:00

10 SDLHP

10 Wall balls

Rest 2:00 then B

B. AMRAP 5:00

10 Power Cleans

10 Burpees

Rest 2:00 then C

C. AMRAP 5:00

10 cal row

10 thrusters

Rest 3:00 then D

D. For Time

10 SDLHP

10 Wall balls

10 Power Cleans

10 Burpees

10 cal row

10 thrusters

Day 3- Wednesday 250423

Grunt Work

A. AMRAP 35:00

60 ft sled drag

400m row or ski

200m sandbag carry

10 pull-ups

100m farmers carry

Day 4- Thursday 250424

Aerobic Intervals & Murph Prep

A. For Time 25:00 cap

600-400-200-400-600m run

Between runs:

20 push-ups + 40 air squats

1:00 rest

Row/Ski option

750-500-250-500-750m

Bike option

1500-1000-500-1000-1500m

B. Yoga for Athletes

Day 5- Friday 250425

A. Clean Drills

1 set every 1:00 x 6

Rest to 10:00 then B

B. Barbell Ladder with gymnastics. Athlete’s choice of t2b/mu/c2b/pull-ups 4:00 to complete the work.

10:00-14:00

10 squat cleans NTE 135/95

2 gymnastics

14:00-18:00

8 squat cleans NTE 155/105

4 gymnastics

18:00-22:00

6 squat cleans NTE 165/115

6 gymnastics

22:00-26:00

4 squat cleans NTE 185/135

8 gymnastics

26:00-30:00

2 squat cleans NTE 225/155

10 gymnastics

Day 6- Saturday 250426

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250427

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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Program Week of 250630

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Program Week of 250623

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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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