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Programming Week of 240902

Lazar For Time 3 Rounds 30 calorie row 10 bar muscle ups Rest 3:00 3 Rounds 30 calorie row 15 strict HSPU Rest 3:00 3 Rounds 10 bar muscle ups 15 strict HSPU Day 2- Tuesday 240903 A.
By
Shawn
Programming Week of 240902

Shawn

   •    

Day 1- Monday 240902

A. Lazar

For Time

3 Rounds

30 calorie row

10 bar muscle ups

Rest 3:00

3 Rounds

30 calorie row

15 strict HSPU

Rest 3:00

3 Rounds

10 bar muscle ups

15 strict HSPU

Day 2- Tuesday 240903

A. AMRAP 10:00

Sled drags

Rest 3:00 then B

B. EMOM 10:00

Min1: shuttle runs

Min 2: farmer’s hold, athlete’s choice

Rest 2:00 then C

C. For time, partition as desired, capped at 10:00

50 alternating single arm devil’s press 50/35

100 goblet lunges with DP weight

Day 3- Wednesday 240904

A. 1 Set every 5:00 x 5

9 hang power snatches 75/55

7 overhead squats

5 box jump step downs nte 30”

3 bar facing burpees

Max double unders until 3:00 on the clock

Day 4- Thursday 240905

A. 4 sets

5:00 work, 2:00 rest

Total distance

B. Yoga for Athletes

Day 5- Friday 240906

A. “Lockdown”

AMRAP 30:00

3 strict pull-ups

5 kettlebell swings s4/16kg

7 push-ups

9 wallballs 20/24# 10/9’

12 ab-mat sit-ups

200m run

Day 6- Saturday 240907

Coach’s Choice

Classes 7, 8, & 9am

Day 7- Sunday 240908

Men’s Group with Chris Scott

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