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Programming Week of 240617

5 Sets 3:00 work 1:00 rest 4 pistol squats 6 alt db hang clean & jerk 7550 10 double unders *pick up where you left off at the start of each round for 1 cumulative AMRAP score Day 4- Thursday 240620 A.
By
Shawn
Programming Week of 240617

Shawn

   •    

Day 1- Monday 240617

A. EMOM 8:00

Min 1: run

Min 2: walking lunges

Rest 2:00 then B

B. EMOM 8:00

Min 1: 12-15 wallballs

Min 2: max abs of choice

Rest 2:00 then C

C. EMOM 10:00

Min 1: max renegade rows athlete’s choice

Min 2: 12-15 dual db deadlifts same load as renegade rows

Day 2- Tuesday 240618

A. Power Snatch 7x3

lift every 2:00

Rest to 15:00 then B

B. AMRAP 15:00

5 lateral burpees over barbell

5 50’ shuttle runs

30sec side bridge each arm

7-10 reps or 90sec SGG

Day 3- Wednesday 240619

A. EMOM 5:00

1 rope climb -or- 2 floor to stand to floor rope climbs

Rest 3:00 then B

B. 5 Sets 3:00 work 1:00 rest

4 pistol squats

6 alt db hang clean & jerk 75/50

10 double unders

*pick up where you left off at the start of each round for 1 cumulative AMRAP score

Day 4- Thursday 240620

A. Choose apparatus/distance

Bike 1000m - Row/Ski 500m - Run 400m

Go distance for time

Rest to 5:00 then B

B. AMRAP 25:00

Distance + rest (rest time = half of work time from A)

Day 5- Friday 240621

A. AMRAP 30:00

Burpee

BJSD

MU/C2B/Pull-up + T2B combo

OHS (80% of weight from Tuesday 6/18)

*300/350m row/ski after each round

increase reps by 1 rep each round

Day 6- Saturday 240622

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240623

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.