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Programming Week of 240115

60 sec TGU,moderate to challenging load athletes choice, rest to 3:00 then back to A1 x4 No additional rest then B B.
By
Shawn
Programming Week of 240115

Shawn

   •    

Day 1- Monday 240115

Partner WOD

A. AMRAP 30:00

P1: 10 Devil’s Press + 20 Dual DB walking lunges 50/35

P2: Row/ski/or bike for calories

Switch when P1 completes the lunges

After each partner completes a round then

P1: 60 sec FLR

P2: burpees over partner

Switch after the minutes

Back to the DP

Day 2- Tuesday 240116

A1. 8-10 barbell bent over rows, rest TOM then A2

A2. 60 sec TGU,moderate to challenging load athlete’s choice, rest to 3:00 then back to A1 x4

No additional rest then B

B. Row/Ski/Bike 3:00

80-90% effort

Rest 3:00 then C

C. CrossFit Open WOD 14.2

0:00- 3:00

2 rounds

10 OHS rx 95/65 scaled 65/45

10 C2B scaled jumping c2b pull-ups

3:00- 6:00

2 rounds

12 OHS

12 C2B

6:00- 9:00

14 OHS

14 C2B

Day 3- Wednesday 240117

A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2

A2. 30 sec hspu or hrpu + 30 sec v-ups, rest to 3:00 then back to A1 x 3

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

1 squat clean

1 hang squat clean

1 front squat

30 du/ 60 singles

build every round

Day 4- Thursday 240118

Aerobic Intervals & Yoga

Pick 2 machines

Run = 200m

Row or Ski = 250m

Bike = 500m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat

B. Yoga

Day 5- Friday 240119

A. 10:00 prep

Coach’s choice

Rest 3-5:00 then B

B. CrossFit Open WOD 14.5

21-18-15-12-9-6-3

Thrusters rx 95/65 scaled 65/45

Bar facing burpees over the bar

Day 6- Saturday 240120

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240121

RedShed Rest Day

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