Skip to main content

Programming Week of 231009

AMRAP 4:00 90% effort 10 Burpees 10 Hang clean & jerks 7555 Rest 4:00 then D D.
By
Shawn
Programming Week of 231009

Shawn

   •    

Day 1- Monday 231009

A. AMRAP 4:00 90% effort
8 Wallballs 20/14# 10/9’
8 Hang power snactches 75/55
Rest 2:00 then B
B. AMRAP 4:00 90% effort
9 T2B/HKR/ toes to rig/ GHD
9 BJSD 24/20
Rest 2:00 then C
C. AMRAP 4:00 90% effort
10 Burpees
10 Hang clean & jerks 75/55
Rest 4:00 then D
D. For time AFAP
8 Wallballs
8 Hang power snactches
9 T2B/HKR/ toes to rig/ GHD
9 BJSD
10 Burpees
10 Hang clean & jerks

Day 2- Tuesday 231010

A1. 30 sec handstand, DB z-press, or standing DB OH hold with 03 sec negative at the end (:28, :29, :30), rest TOM then A2
A2. 30 sec hollow body rocks, rest TOM then A3
A3: 10 burpees to a target, rest to 4:00 then back to A1 x 3
Rest an additional 3:00 then B
B. 5 Rounds for time 80-90% effort
30 DU or 30 double hip taps or 90 singles
10 Deadlifts 135/95
3 Wall climbs

Day 3- Wednesday 231011
GRUNT WORK

A. AMRAP 40:00
Sandbag or Medball walking lunges to curb
Sandbag or Medball run the remainder of the 200m loop
15 strict press from the rack 95/65 or 15 strict hspu
15 strict ring rows increase difficulty by elevating feet
20 alt single leg V-up

Day 4- Thursday 231012
Aerobic Intervals & Yoga

A. For total distance
5:00 work… 2:30 rest
4:00 work… 2:00 rest
3:00 work… 1:30 rest
2:00 work… 1:00 rest
1:00 work… done
B. Yoga as recovery for athletes

Day 5- Friday 231013

A. 5 sets 90% effort
1:00 row/ski for calories
1:00 rest
Rest an additional 3:00 then B
B. For time “Rueben James”
1-3-5-3-1
Bear complex
15-10-5-10-15
Pull-ups/ jumping pull-ups/ assisted pull-ups
30 sec FLR after each round including the last

L1: 65/45
L2: 95/65
L3: 115/75
Shed Kicker: 135/95

Day 6- Saturday 231014

Coach’s choice
Classes 7, 8, 9am

Day 7- Sunday 231015

RedShed Rest Day

Continue reading

Program Week of 250630
Learn More About

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
Learn More About

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 250616
Learn More About

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

Program Week of 250609
Learn More About

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
Learn More About

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
Learn More About

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.