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Programming Week of 240610

24:00 running clock Distance Ax2, rest 2:00 Distance Ax3, rest 2:00 Distance3 Ax4, rest 2:00…until time expires Day 5- Friday 240614 A.
By
Shawn
Programming Week of 240610

Shawn

   •    

Day 1- Monday 240610

A. 1 set every 3:30 x 5

4 alt turkish get-ups (TGU)

5 burpee box jump overs 24/20” (bbjo)

6 t2b

Rest to 20:00 (2:30) then B

B. Static hold sequence

1:00 wall sit

1:00 floating table top

1:00 wall facing handstand

1:00 rest

then 45sec, 30sec, 15sec of each

Day 2- Tuesday 240611

A. 1 complex every 1:30 x 7

snatch balance with :02 hold at bottom + 2 overhead squats

build each round, start very light

Rest to 15:00, set up summer gymnastics goal (sag) during rest, then B

B. AMRAP 15:00

10 dual db deadlifts

20 lunges, bodyweight

7-10 reps or 90sec SGG

15 calories

Day 3- Wednesday 240612

A. 4 Rounds for Time, barbells 95/65

5 front squats

5 sh2oh

5 thrusters

10 pull-ups

400m run

Day 4- Thursday 240613

A. For distance

1:00

Rest 3:00 then B

B. 24:00 running clock

Distance Ax2, rest 2:00

Distance Ax3, rest 2:00

Distance3 Ax4, rest 2:00…until time expires

Day 5- Friday 240614

A. For Distance

5:00

Rest to 10:00, WOD prep, at 10:00 clock resets to 0:00, then B

B. For Time

”Randy”

75 power snatches 75/55

15:00 cap*

upon finishing, rest 2:00 and active recovery cardio until time expires

Day 6- Saturday 240615

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240616

RedShed Rest Day

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Program Week of 250630
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Program Week of 250630

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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.