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Programming Week of 240226

For time, Partition as desired 100 calories 80 medball step-ups nte 24 20# 60 double under 40 ab-mat sit-ups 20 bar facing burpees 10 rope climbs * Every 2:00 starting at 0:00 and until the work is done 1 squat clean thruster at 90% of A Day 6- Saturday 240302 Open WOD 24.
By
Shawn
Programming Week of 240226

Shawn

   •    

Day 1- Monday 240226

A. EMOM 12:00 skillwork

Min 1: Ring Skills (muscle ups/toes to ring/ dips/ supports/ false grip hang…)

Min 2: Single leg squat work (pistols/ high single leg step ups)

Min 3: Handstand work (push-ups, kicking up, walking, wall climbs)

Rest 3:00 then B

B. AMRAP 15:00

10 dual db deadlifts 50/35

10 push-ups

10 ring rows

10 ohs 95/65

1:00 core hold (FLR, forearm plank, reverse plank, side bridges, hollowbody hold, handstand hold)

Day 2- Tuesday 240227

A1. 5 barbell strict presses from the rig, rest TOM then A2

A2. 12 forward stepping goblet lunges, # athletes choice, rest to 3:00 then back to A1 x 5. Build barbell and goblet weight each set

rest to 17:00 then B

B. For time

21-15-9

50’ shuttle runs

pull-ups

Day 3- Wednesday 240228

A1. 1 set at 0:00, 6:00, 12:00, 18:00, 24:00

7 bjsd nte 24”

6 db alt hang clean & jerk nte 75/50

12/10 calories

A2. 1 set at 3:00, 9:00, 15:00, 21:00, 27:00

12/10 calories

6 barbell thrusters 115/75

7 t2b

Day 4- Thursday 240229

Last 2 weeks of this progression

Pick 2 machines

Run: 1400m

Row/Ski: 1750m

Bike: 3500m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240301

A. Every :90 x 5

1 squat clean thruster

rest to 10:00 then B

B. For time, Partition as desired

100 calories

80 medball step-ups nte “24/ 20#

60 double under

40 ab-mat sit-ups

20 bar facing burpees

10 rope climbs

* Every 2:00 starting at 0:00 and until the work is done

1 squat clean thruster at 90% of A

Day 6- Saturday 240302

Open WOD 24.1

Heat sign-up on the white board when you come in. Heat timing is determined on Thursday once the workout has been announced.

Day 7- Sunday 240303

Recovery Yoga for Athletes 9-10:15 am

Sign up through Zen Planner

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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

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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

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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.

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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.