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Programming Week of 241021

Fight Gone Bad 3 Rounds for total reps in 17:00 1:00 Wallballs 2014 1:00 SDLHP 7555 1:00 BJSD 20 1:00 Push press 7555 1:00 Calorie row 1:00 Rest Day 2- Tuesday 241022 A.
By
Shawn
Programming Week of 241021

Shawn

   •    

Day 1- Monday 241021

Warm-up and WOD prep coach’s choice

A. “Fight Gone Bad”

3 Rounds for total reps in 17:00

1:00 Wallballs 20/14

1:00 SDLHP 75/55

1:00 BJSD 20”

1:00 Push press 75/55

1:00 Calorie row

1:00 Rest

Day 2- Tuesday 241022

A. EMOM 8:00

Min 1: TGU

Min 2: 10-15 v-ups

Rest 2:00 then B

B. EMOM 8:00

Min1: 50 DU or attempts

Min 2: 3-5.3-5.3-5 pull-ups/ rest 10 sec at (.)

Rest 2:00 then C

C. EMOM 10:00

Min 1: Heavy sled push down

Min 2: Farmer’s carry

Day 3- Wednesday 241023

A. 5 Sets

1:00 cardio

1:00 rest

Rest to 12:00 then B

B. 1 Set every 3:00 x 6

“Jani-Ro” Repeats

10 wallballs 20/14

10 kbs 24/16kg

10 burpees

Day 4- Thursday 241024

A. 4 sets

5:00 cardio for distance

2:00 rest

*increase distance each set

B. Yoga for Athletes

Day 5- Friday 241025

Grunt Work!

A. AMRAP 40:00

15 ring rows

15 push-ups

15 dual db deadlifts

400m run

1:00 hang (accumulate)

5 stone 2 shoulder

5 stone squats

5 rmu progressions

200m run

Day 6- Saturday 241026

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 241027

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

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Program Week of 250630
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Program Week of 250630

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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

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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

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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

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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.

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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.