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Programming Week of 240715

AMRAP 10:00 @ 80-90% effort 5 pull-ups 10 push-ups 15 air squats 20 double unders 50 singles C.
By
Shawn
Programming Week of 240715

Shawn

   •    

Repeat Week of 210719

Day 1- Monday 240715

Repeat WOD 210719

A. On a 20:00 running clock, complete the workload listed below…

20. 15. 10. 5. – Unbroken Barbell Thrusters

Farmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)

@ 20:00 on timer, start B

B. AMRAP 10:00 @ 80-90% effort

5 pull-ups

10 push-ups

15 air squats

20 double unders (50 singles)

C. post WOD recovery

Day 2- Tuesday 240716

Repeat WOD 210720

A. 1 set every 5:00, x 5

200m run

10 deadlifts… barbell loads listed below

30 wall balls

(A. continued… barbell loads each set)

Set 1… nte 95/65

Set 2… nte 135/95

Set 3… nte 185/125

Set 4… nte 225/155

Set 5… nte 275/185

B. post WOD recovery

Day 3- Wednesday 240717

Repeat WOD 210721

A. EMOM 10:00

Evens – AMRAP 30sec – dual db strict press… load is athlete’s choice

Odds – AMRAP 30sec – strict pulling reps

Rest 5min, then B

B. AMRAP 15:00 @ 80-90% effort… barbells nte 95/65

15cal – apparatus of choice

15 front squats

15 sdhp

15 bjsd/step-ups (24”/20”)

C. post WOD recovery

Day 4- Thursday 240718

Repeat WOD 210722

Aerobic Repeats + Yoga

A. 10 x 90sec… rest 1min b/t sets

B. Yoga

Day 5- Friday 240719

Repeat WOD 210723

A. @ 0:00… 3 sets @ 90% effort… workload capped @ 6:00

12 t2b

9 kb swings… nte 24kg/16kg

6 db thrusters… nte 50/35 each hand

B. @ 8:00… 3 sets @ 90% effort… workload capped @ 6:00

12 db power snatches… nte 50/35

9 pull-ups

6 burpees over db (lateral hops)

C. @ 24:00… 3 sets @ 90% effort… workload has no cap

12 goblet lunges (use kb or db from A/B

9 dual db shoulder to overhead… nte 50/35 each hand

6 alternating single arm devil’s press… nte 50/35

D. post WOD recovery

Day 6- Saturday 240720

Coach’s Choice

Classes 7 & 8am

CrossFit Kids 9am

Day 7- Sunday 240721

RedShed Rest Day

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