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Program Week of 250512

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run 1:30 rest Day 3- Wednesday 250514 A.
By
Shawn
Program Week of 250512

Shawn

   •    

Day 1- Monday 250512

A1. Set 1: 7 barbell bench press at 33x1 tempo @ same or 10% more of last week, rest to 1:30 then A2

Sets 2, 3, 4, 5: 10 bench press at 100% of set 1 and build.

A2. 20 loaded 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 8:00

10 strict press 75/55

15 kettlebell swings 24/16kg

Day 2- Tuesday 250513

A. Prep 7:00

Coach’s Choice

Rest 3:00 then B

B. 5 rounds for time 20:00 cap

10 deadlifts 155/115

15 wall balls 20#,10’/14#, 9’

200m run

1:30 rest

Day 3- Wednesday 250514

A. AMRAP 12:00 nte 45/30

12 renegade row no push ups

180’ (4 x 50’) farmer’s carry

6 dual db sh2oh

Rest 5:00 then B

B. AMRAP 12:00

60 double unders (3x singles)

12 t2b

6 burpee box jump overs 24/20”

Day 4- Thursday 250515

Murph Prep

A. AMRAP 25:00

10 pull-ups

20 push-ups

30 air squats

400m run

1:00 rest

B. Yoga for Athletes

Day 5- Friday 250516

A. 1 set every 3:00 x 10

45 sec row for distance

3 hang power cleans 95/65

4 front rack lunges

3 sh2oh

1-3 ring or bar muscle ups -or- 3 burpees pull-up as high as you can

Day 6- Saturday 250517

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250518

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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