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Programming Week of 240930

1 complex every 2:30 x 4 @ 70-80% of 1rm Squat clean 1 deadlift 1 high hang squat clean 1 squat clean 10:00, 12:30, 15:00, 17:30 No additional rest before C C.
By
Shawn
Programming Week of 240930

Shawn

   •    

Day 1- Monday 240930

Week 4 of 6

A1. 5 barbell bench press, rest TOM then A2

A2. 8/8 stagger stance dual DB RDL, rest to 3:00 then back to A1 x3

Build each movement over the 3 sets

Rest an additional 3:00 then B

B. For Time

75 wallballs 20/14# 10/9’

50 t2b

25 burpees to a target

Day 2- Tuesday 241001

A. 5 Rounds for Time

20 single arm alternating russian KBS 24/16kg

10 ring dips

10 push-ups

30 double unders or 10 bjsd

1 50’ dual db overhead carry 50/35

4 50’ shuttle runs

Day 3- Wednesday 241002

Strength Day Week 4 of 6

A. 1 complex every 2:30 x 4 @ 60-70% of 1rm Squat clean

1 deadlift

1 high hang squat clean

1 low hang squat clean

1 squat clean

0:00, 2:30, 5:00, 7:30

No additional rest before B

B. 1 complex every 2:30 x 4 @ 70-80% of 1rm Squat clean

1 deadlift

1 high hang squat clean

1 squat clean

10:00, 12:30, 15:00, 17:30

No additional rest before C

C. 1 complex every 2:30 x 4 @ 80-90% of 1rm Squat clean

1 deadlift

1 squat clean

20:00, 22:30, 25:00, 27:30

Day 4- Thursday 241003

A. 6 sets

1:30 max calories

1:30 gymnastics skill work

1:00 rest

B. Yog as recovery for athletes

Day 5- Friday 241004

Coach collaboration!! Come to class to find out!!!

A. 1 set every 5:00 x 5

10/8 calories ski

14 back rack reverse lunges

12 ohs

10 c2b pull-ups

8 bar facing burpees

Day 6- Saturday 241005

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 241006

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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Program Week of 250630
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Program Week of 250630

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