Program Week of 250630

Day 1- Monday 250630

A. 5 Sets

1:00 run (200m loop)

1:00 rest/walk

Rest 1:00 additional minute then B

B. EMOM 5:00

3: beat swing, beat swing, peak pull

Rest 2:00 then C

C. EMOM 12:00 db nte 50/35

Min 1: Max alt single arm devil’s press

Min 2: Max goblet surrender lunge + squat

Min 3: Max Ring push-ups

Min 4: Rest

Day 2- Tuesday 250701

A. 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. 1 set every 1:30 x 5

From the rack

5 strict press + 5 front squats, build each round

Rest an additional 2:30 then C

C. AMRAP 9:00

9 Clean to overhead @ 100% of B

6 Lateral box jump overs nte 20”

3 wall climbs

Day 3- Wednesday 250702

A1. 3 box dips at 33x3 tempo, rest TOM then A2

A2. 2 front rack lunges from the rack, rest to 3:00 then back to A1 x 5

Rest an additional 3:00 then B

B. For Time

10-9-8-7-6-5-4-3-2-1

Deadlifts at 100% of A2

T2B

At (-) 30 sec wall sit

Day 4- Thursday 250703

A. For Time

Pick 2: 250m row/ski – 200m run – 500m bike

6 Sets

App 1

Rest 1:00

App 2

Rest 1:00

B. Yoga for Athletes

Day 5- Friday 250704

4th of July

Two 75 min Morning classes only

7:45-9:00

9:00-10:15

Teams of 3!

*40:00 Clock

At 0:00

200m team run with med ball

Then

Chipper 76 reps of each

Kettlebell swings 24/16kg

Thrusters, one barbell per team nte 65#

Pull-ups

Bar facing burpees

Double Unders (3x singles)

Med ball sit-up toss, one med ball per team nte 20#

Med Ball box step overs, one box per team nte 20”

In time remaining max calories switching teammates every 17 calories

*200m team run with med ball every 7:00, one team member carries the med ball, switching each run.

Run at 0:00, 7:00, 14:00, 21:00, 28:00, 35:00

Day 6- Saturday 250705

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250706

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids