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Programming Week of 240304

3 sets @ 90% effort 9 burpees over bar 7 t2b 5 bjsd 3 front squats rest to 24:00 on timer, then D D.
By
Shawn
Programming Week of 240304

Shawn

   •    

Day 1- Monday 240304

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 2:00 then B

B. Tabata Mash-up, 8 rounds

20 sec strict push-ups, 10 sec rest

20 sec abmat sit-ups/ghd, 10 sec rest

No rest into C

C. Tabata mash up, 8 rounds

20 sec ring rows, 10 sec rest

20 sec lunges, 10 sec rest

Day 2- Tuesday 240305

A1. 5 barbell push press from rig, rest TOM then A2

A2. 5 tempo goblet squats 31x1, rest to 3:00then back to A1 x 5

rest an additional 2:00 then B

B. AMRAP 13:00

1 Wall climb

2 Shuttle run

3 Kettlebell swings 24/16

Increase each round by 1, 2, 3, reps

Round 1: 1, 2, 3

Round 2: 2, 4, 6

Round 3: 3, 6, 9

Round 4: 4, 8, 12…

Day 3- Wednesday 240306

Repeat 190308

A. 3 sets @ 90% effort… barbells nte 115/75

9 bjsd – 24”/20”

7 front squats

5 burpees over bar

3 t2b

rest to 8:00 on timer, then B

B. 3 sets @ 90% effort

9 t2b

7 bjsd

5 front squats

3 burpees over bar

rest to 16:00 on timer, then C

C. 3 sets @ 90% effort

9 burpees over bar

7 t2b

5 bjsd

3 front squats

rest to 24:00 on timer, then D

D. 3 sets @ 90% effort

9 front squats

7 burpees over bar

5 t2b

3 bjsd

Day 4- Thursday 240307

Last week of this progression

Pick 2

Run: 1600m

Row/Ski: 2000m

Bike: 4000m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240308

A. AMRAP 10:00

Sled push and pull

Rest 2:00

B. AMRAP 18:00

50 medball step-ups 20” 20#

50 calories

50 double unders

30 sumo deadlift high pulls 24/16

30 wallballs 10’ 2#, 9’ 14#

30 double unders

20 bar facing burpees

20 single arm KB hang clean & jerk 24/16

20 double unders

Day 6- Saturday. 240309

CrossFir open 24.2

Day 7- Sunday 240310

RedShed Rest day and recovery yoga 9-10:15am

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