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Programming Week of 231225

20 sec ski erg sprint, rest to 2:00 then back to A1 x3 Rest an additional 3:00 after the 3rd round then repeat it all!
By
Shawn
Programming Week of 231225

Shawn

   •    

Day 1- Monday 231225

Merry Christmas

Shed is closed

Day 2- Tuesday 231226

A1. Deadlifts 5, 3, 1, 1, 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

2 hang power cleans

2 front rack lunges

2 front squats

5 strict press (yes the first one can be a thruster)

Rest to top of round then C

C. For distance 3:00 95% effort

Day 3- Wednesday 231227

SPRINT DAY!

A1. 20sec assault bike sprint, rest to 2:00 then A2

A2. 20sec AMRAP burpees, rest to 2:00 then A3

A3. 20 sec ski erg sprint, rest to 2:00 then back to A1 x3

Rest an additional 3:00 after the 3rd round then repeat it all!

Day 4- Thursday 231228

Aerobic Intervals & Yoga

A 2 Apparatus

2:00 apparatus 1

2:00 apparatus 2

2:00 rest

X 4

B. Yoga

Day 5- Friday 231229

Repeat: 211231, 221231

A For Time

100 cals

25 BJSD 24/20”

75 cals

50 ab-mat sit-ups

50 cals

75 Hrpu

25 cals

100 air squats

Day 6- Saturday 231230

Coach’s choice

Classes 7, 8, 9am

Day 7- Sunday 231231

New Year’s Eve!

Team Marathon Row!

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