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Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.
By
Shawn
Program Week of 250526

Shawn

   •    

Day 1- Monday 250526

Memorial Day

Classes 8, 9, 10am

A. For Time “Buro”

200m sandbag carry

34 bar facing burpees

60 wall balls

50 kbs 32/24kg

40 ground to overhead 95/65

34 bar facing burpees

200m sandbag carry

Day 2- Tuesday 250527

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

:30 rest

Day 3- Wednesday 250528

Repeat 230530

A. EMOM 8:00

Min 1: 45sec ski

Min 2: 12 goblet lunges 40/25

Rest 2:00

B. EMOM 8:00

Min 1: 45 sec row

Min 2: 30 sec hollow/arch Kipping work

Rest 2:00

C. EMOM 8:00

Min 1: 45 sec assault bike

Min 2: 12 alt DB hang clean & jerk 40/25

Day 4- Thursday 250529

A. Cap 24:00

500m/1000/500m/1000m/500m 2:00 rest between sets

Bike (1k/2k/1k/2k/1k)

Run (400m/600m/400m/600m/400m)

B. Yoga for Athletes

Day 5- Friday 250530

Repeat 240531

A. AMRAP 30:00 aerobic flow

400m run

10 bear complex 95/65

3 wall climbs

20 bjsd 24/20”

3 rope climbs

10 hand release burpee to target

farmer’s carry to the curb and back

Day 6- Saturday 250531

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250601

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

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