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Programming Week of 240527

AMRAP 30:00 aerobic flow 400m run 10 bear complex 9565 3 wall climbs 20 bjsd 24 3 rope climbs 10 hand release burpee to target farmers carry to the curb and back Day 6- Saturday 240601 Coachs Choice Classes 7, 8, 9am Day 7- Sunday 240602 RedShed Rest
By
Shawn
Programming Week of 240527

Shawn

   •    

Day 1- Monday 24527

Memorial Day

Classes 8, 9, 10am

A. For Time “Buro”

200m sandbag carry

34 bar facing burpees

60 wallballs

50 kbs 32/24kg

40 ground to overhead 95/65

34 bar facing coffee

200m sandbag carry

Day 2- Tuesday 240528

A. For Quality

20 unbroken back squats, build from last week (week 4 of 4)

Rest to 5:00 then B

B. EMOM 25:00

Min 1: 5 dual db bent over row at 3X3X tempo

Min 2: 5 dual db benchpress at 1313 tempo

Min 3: 3-5 (beat swing + beat swing + t2b)

Min 4: 15/12 calories (row/bike/ski/run)

Min 5: rest

Day 3- Wednesday 240529

A. 4 sets for time

200m run

30sec FLR

rest to 10:00 then B

B. AMRAP 7:00

20 alt db hang clean & jerks 50/35

10 goblet lunges

5 lateral burpee over DB

Rest 3:00 then C

C. AMRAP 7:00

20 wallballs

10 deadlifts 135/95

5 burpee pull-ups

Day 4- Thursday 240530

A. Row’d Royalty 17.3

250m row 30sec rest

500m row 1:00 rest

750m row 2:00 rest

1000m row done

Score A: 250m time

Score B: total rowing time

Day 5- Friday 240531

A. AMRAP 30:00 aerobic flow

400m run

10 bear complex 95/65

3 wall climbs

20 bjsd 24”

3 rope climbs

10 hand release burpee to target

farmer’s carry to the curb and back

Day 6- Saturday 240601

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240602

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.