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Programming Week of 240122

AMRAP 15:00 5 single arm SA KB hang power clean 2416kg 5 SA KB front rack squats 5 SA KB front rack reverse lunges 5 SA KB sh2oh repeat other armleg 20 alt SA Russian KBs 10 burpee pull-upsc2b or 10 muscle ups bar or ring Day 6- Saturday 240127 Open Repeat Day Prep Coachs choice CrossFit Open WOD 12.
By
Shawn
Programming Week of 240122

Shawn

   •    

Day 1- Monday 240122

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

A2. 30 sec hsh + 30 sec banded PVC v-up

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

3 tempo hang power cleans 30x1

5 box jump overs nte 24”

build every round no fails on the cleans

Day 2- Tuesday 240123

A. AMRAP 30:00 aerobic flow pace

35/30 cal row

15 wallballs 20# 10’, 14# 9’

15 dual DB deadlifts 50/35

45 DU/ 90 singles

45 sec core hold, athlete’s choice

Day 3- Wednesday 240124

Open Repeat Day

A. EMOM 9:00

Min 1: burpee broad jumps

Min 2: 3-5 pull-ups

Min 3: 3-5 shuttle runs

Rest 4:00 then B

B. EMOM 5:00

1 clean & jerk

max distance in time remaining

Rest 5:00 then C

C. CrossFit Open WOD 13.2

AMRAP 7:00

3-6-9-12-15-18…

T2B

Clean & Jerks 135/95

Day 4- Thursday 240125

Pick 2 machines

Run = 400m

Row or Ski = 500m

Bike = 1000m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat

B. Yoga

Day 5- Friday 240126

A. AMRAP 10:00

Heavy sled push + pull

Rest 5:00 then B

B. AMRAP 15:00

5 single arm (SA) KB hang power clean 24/16kg

5 SA KB front rack squats

5 SA KB front rack reverse lunges

5 SA KB sh2oh

repeat other arm/leg

20 alt SA Russian KBs

10 burpee pull-ups/c2b or 10 muscle ups bar or ring

Day 6- Saturday 240127

Open Repeat Day

Prep Coach’s choice

CrossFit Open WOD 12.2

AMRAP 10:00 rx (masters)

30 snatches 75/45 (45/35)

30 snatches 135/75 (75/55)

30 snatches 165/100 (100/75)

AMRAP 210/120 (120/90)

Day 7- Sunday 240128

RedShed Rest Day

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Program Week of 250630
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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
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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
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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
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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
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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
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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.