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Programming Week of 231218

EMOM 12:00 Min 1: 3-5 wall walks Min 2: 30-50 du -or- double hip taps -or- 100 singles Min 3: 10 kbs 2416kg Day 2- Tuesday 231219 A1.
By
Shawn
Programming Week of 231218

Shawn

   •    

Day 1- Monday 231218

A. EMOM 8:00

Min 1: 8 dual db hang clean to overhead nte 40/25

Min 2: AMRAP 30 sec bjsd nte 30”

Rest 2:00 then B

B. EMOM 8:00

Min 1: 5 burpee to target + max unbroken t2b nte 10

Min 2: Rest

Rest 1:00 then C

C. EMOM 12:00

Min 1: 3-5 wall walks

Min 2: 30-50 du -or- double hip taps -or- 100 singles

Min 3: 10 kbs 24/16kg

Day 2- Tuesday 231219

A1. Deadlifts 5, 5, 3, 3, 1, 1, rest TOM then A2

A2. Sets 1-3: 5-7 dips, sets 4-6: 3-5 jumping ring or bar mu, rest to 3:00 then back to A1 x6

Rest an additional 3:00 then B

B. Every 1:30 x 5

1 deadlift

5 hang squat cleans

5 strict press

Rest to top of round then C

C. For distance 3:00 95% effort

Day 3- Wednesday 231220

GRUNT WORK!

A. AMRAP 40:00

10 burpee to plate nte 45#

50’ Overhead plate carry with burpee plate

10 medball clean wallballs nte 20#

50’ medball bear hug carry

10 renegade rows nte 50/35

50’ farmer’s carry with row dbs

20 lunges, no load

50’ db bear crawl with row dbs - or - handstand walk

** Each round add 50’ to each carry

Day 4- Thursday 231221

A. Damper setting fun!

10-8-6-4-2-4-6-8-10-?

2:00 work 1:00 rest

Adjust the damper accordingly for each set.

B. Yoga

Day 5- Friday 231222

A. For calories 30:00

Row/ski/bike/run

Every 2:00 starting at 0:00

30 sec max thrusters until 100 thrusters 75/55 then

30 sec max sit-ups until 50 then

30 sec max mu/c2b/pull-ups until 25/30/35

Day 6- Saturday 231223

Classes 7, 8, 9am

A. 12 days of CrossFitMas

12 rounds of RedShed CrossFitmas for time of:

(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!

1 overhead squat (ohs)

2 power snatch (ps) + 1 ohs

3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs

4 push press (pp) + 3 sdhp + 2 ps + 1 ohs

5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

6 kettlebell swings (kbs) + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

11 hrpu + 10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp, 3 sdhp + 2 ps + 1 ohs

12 goblet lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bsdj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs

Day 7- Sunday 231224

RedShed Rest Day

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