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Programming Week of 240318

For time 35:00 cap start at the bottom or the top 500m row + 10 strict push ups 400m row + 20 strict push ups 300m row + 30 strict push ups 200m row + 40 strict push ups 100m row + 50 strict push ups 05 cal AB + 50 air squats 10 cal AB + 40 air squats 15 cal AB + 30 air squats 20 cal AB + 20 air squats 25 cal AB + 10 air squats Day 2- Tuesday 240319 A.
By
Shawn
Programming Week of 240318

Shawn

   •    

DELOAD WEEK

Day 1- Monday 240318

Repeat 230303

A. For time 35:00 cap start at the bottom or the top

500m row + 10 strict push ups

400m row + 20 strict push ups

300m row + 30 strict push ups

200m row + 40 strict push ups

100m row + 50 strict push ups

05 cal AB + 50 air squats

10 cal AB + 40 air squats

15 cal AB + 30 air squats

20 cal AB + 20 air squats

25 cal AB + 10 air squats

Day 2- Tuesday 240319

A. EMOM 8:00

Min1: 8/8 bent over rows each arm

Min2: 10-15 bjsd 24/20”

Rest 2:00 then B

B. EMOM 8:00

Min1: 15-20 kettlebell SDLHP 24/16kg

Min2: 8/8 Rear foot elevated split squats (RFESS) each leg

Rest 2:00 then C

C. AMRAP 10:00 with a partner

P1: 2 Turkish get-ups (TGU), alternating hands

P2: ski for meters

Switch when P1 completes TGU. Increase TGU by 2 after each round

Day 3- Wednesday 240320

A. EMOM 12:00 skillwork 30sec work, 30sec rest

Min 1: Chooce: Strict ring MU, Ring dips, Ring support

Min 2: 50 DU or :30 DU work

Min 3: hold an FLR, feet elevated FLR or handstand and add shoulder taps

Rest 3:00 then B

B. AMRAP 5:00

In shuttle run lanes suitcase carry. Switch hands every 50’

no rest into C

C. AMRAP 5:00

10 kbs 24/16

10 goblet lunges

no rest into D

D. AMRAP 5:00

3 burpee pull-ups

10 ab-mat sit-ups

Day 4- Thursday 240221

Aerobic Intervals

Choose to Run 400m, row/ski 500m, or bike 1000m

A. AMRAP 24:00 @ 90% effort

distanance + 1:00 rest

goal 7-8 rounds

B. Yoga

Day 5- Friday 240322

A. AMRAP 25:00 barbell 95/65

15 deadlifts

12 hang power clean

9 front squats

6 shoulder to overhead

3 bar facing burpees over the bar

200m run or 500m AB

30sec FLR

Day 6- Saturday 240323

Bon Voyage Janice D!

Brunch party after the 9am WOD

BYO Food and Beverage

Day 7- Sunday 240324

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.