Skip to main content

Programming Week of 231211

1512 cal assault bike sprint, rest to 3:00 then back to A1x 2 Rest an additional 5:00 after 2nd set then repeat Day 4- Thursday 231214 A.
By
Shawn
Programming Week of 231211

Shawn

   •    

Day 1- Monday 231211

A. AMRAP 10:00

12/10 cal row

10 burpees

Rest 3:00 then B

B. EMOM 5:00

5 thrusters + 5 pull-ups or ring rows 95/65

Rest 3:00 then C

C. 5 Rounds for time 10:00 cap

5 cal row

5 burpees

5 thrusters

5 pull-ups

Day 2- Tuesday 231212

A1. 3 deadlifts, rest tom then A2 build to a heavy unbroken 3

A2. 5-8 strict and weighted dips, rest to 3:00 then back to A1 x 5

Rest an additional 3:00 then B

B. Every 1:30 x 5, reps unbroken

1 power clean

6 front rack lunges

5 strict press

C. For distance 3:00

Row/bike/ski/run

Day 3- Wednesday 231213

SPRINT DAY

A1. 10 wallballs + 7 burpees AFAP, rest to 3:00 then A2

A2. 45sec shuttle runs lengthwise in the gym, rest to 3:00 then A3

A3. 15/12 cal assault bike sprint, rest to 3:00 then back to A1x 2

Rest an additional 5:00 after 2nd set then repeat

Day 4- Thursday 231214

A. 4 sets

5:00 work, 2:00 rest

B. Yoga

Day 5- Friday 231215

A. AMRAP 6:00

2 Turkish get-ups moderate load

10 hollowbody rocks

Rest 4:00 then B

B. AMRAP 20:00

10 alt db hang clean & jerk 50/35

10 burpee box jumps 24/20

3 rope climbs or 9 knees to elbow (on rope or pull-up bar)

70 double unders or 140 singles

30 sec wall sit

Day 6- Saturday 231216

Coach’s choice

Classes 7, 8, 9am

Day 7- Sunday 231217

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.