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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
By
Shawn
Program Week of 250616

Shawn

   •    

Day 1- Monday 250616

A. For time

75 calories apparatus of choice

Rest to 10:00 then B

B. EMOM 6:00

2: beat swing, beat swing, peak pull

Rest 4:00 then C

C. Deka Atlas Training

AMRAP 10:00

20 Thrusters Peak: 95/65 Foundations: 65/45

20 Burpees over the barbell

20 DB g2oh Peak: 50/35 Foundations: 35/20

Day 2- Tuesday 250617

A. EMOM 8:00

1-3 rope climbs

15 deadlifts 155/115

Rest 2:00 then B

B. EMOM 8:00

10 ghd

10 plate push-ups

Rest 3:00 then C

C. For Time, athletes choice, barbells nte 95/65 wall balls 20#/10’, 14#/9’

Option 1: Straight through

45 wall balls

45 power snatches

Option 2: 3 rounds

15 wall balls

15 snatches

Option 3: 21-15-9

Wall Balls

Power snatches

Day 3- Wednesday 250618

A1. 3 box dips at 11x3 tempo, rest TOM then A2

A2. 6 front rack lunges from the rack, rest to 3:00 then back to A1 x 5

Rest an additional 2:00 then B-C on a continually running clock

B. AMRAP 3:00

Max bjsd nte 30”

Rest 3:00 then C

C. For Time

50 t2b

Day 4- Thursday 250619

A. For Time

10x 250m row/ski, 1:00 rest between

200m run, 500m bike

B. Yoga for Athletes

Day 5- Friday 250620

A. 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 35/25

11 ring push-ups

63 double unders/ singles

@ 20:00

65 calories for time

Juneteenth Inspired WOD

6- June

19- 19th (freedom day)

11- 1/1 (date of the emancipation proclamation)

63- 1863 (year of the emancipation proclamation)

65- 1865 (year of Juneteenth)

Day 6- Saturday 250621

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250622

Shed Closed

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Program Week of 250630
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Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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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

Program Week of 250609
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Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
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Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
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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.

Program Week of 250519
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Program Week of 250519

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run 1:00 rest Day 3- Wednesday 250521 A.