Skip to main content

Programming Week of 240325

AMRAP 5:00 @ 80-90% effort calories… rower – OR – AB rest to 30:00 on timer, then D… during rest period accumulate 60sec total of SB each side & FLR… 60sec of each D.
By
Shawn
Programming Week of 240325

Shawn

   •    

Day 1- Monday 240325

Repeat WOD 160328

warm-up – Coach’s Choice

Barbells not to exceed 95/65 for all AMRAPs

A. AMRAP 5:00 @ 80-90% effort

5 power snatch

10 ohs

15 double unders – OR – 45 singles

rest 3min, then B

B. AMRAP 5:00 @ 80-90% effort

15 wall balls

10 sdhp

5 wall climbs – OR – burpees

rest 3min, then C

C. AMRAP 5:00 @ 80-90% effort

calories… rower – OR – AB

rest to 30:00 on timer, then D… during rest period accumulate 60sec total of SB each side & FLR… (60sec of each)

D. AMRAP 5:00 @ 90% effort

thrusters… 5 burpees EMOM, starting at 30:00

E. post WOD body maintenance

Day 2- Tuesday 240326

Repeat WOD 160329

warm-up – Coach’s Choice

A1. 6 cgbp, rest 30sec then A2

A2. pull-up cluster – 5. 5. 5, rest 10sec @ dots, rest 30sec then A3

A3. sled push, one direction…, rest to 4:00on timer, then back to A1, x 3 (0:00, 4:00, 8:00)

rest to 15:00 on timer, then start the B

B. EMOM 10:00… barbells not to exceed 135/95

evens – 1-2 rope ascents – OR – 5 burpee pull-ups

odds – 10 shoulder to overhead

rest to 30:00 on timer, then C

C. 1 unbroken set of air squats, capped at 150 reps

D. post WOD body maintenance

Day 3- Wednesday 240327

Repeat WOD 160330

warm-up – Coach’s Choice

A. EMOM 8:00

evens – 3 squat cleans

odds – 5 front rack step-ups each leg… keep foot on the box, do 5 right, then 5 left… 12”

rest to 10:00 on timer, then B

B. EMOM 8:00

evens – 3 snatches – athlete’s choice… power or squat

odds – 6 front rack lunges, total reps, alt legs

rest to 25:00 on timer, then C

C. 5 sets @ 80-90% effort… barbells not to exceed 105/70

200m row

12 bjsd – 24”/20”

7 clean & jerk

rest 1min b/t sets

D. post WOD body maintenance

Day 4- Thursday 240328

A. Tabata row or ski for total distance

8x 20sec work, 10sec rest

Rest 2:00

B. Repeat total distance from A

Rest to 12:00

Repeat A & B

C. Yoga

Day 5- Friday 240329

Jani-Ro tonight

No 4:30pm class

A. 1 set every 3:00 x5 (0:00, 3:00, 6:00, 9:00, 12:00)

Start in a push up position: sprint down + sled drag back + 5 burpees AFAP

Rest to 18:00 then B

B. For time

1-2-3-4-5-6-7-8-9-10

Dual db squat cleans 50/35

Push-ups

Cash out 400m run

Day 6- Saturday 240330

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240331

RedShed Rest Day

Continue reading

Program Week of 250630
Learn More About

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
Learn More About

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
Learn More About

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
Learn More About

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
Learn More About

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
Learn More About

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.