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Programming Week of 241028

1 set every 2:00 x 5 2 power cleans + 1 squat clean Build up to 75% of 1rm Squat clean Rest 2:00 then B B.
By
Shawn
Programming Week of 241028

Shawn

   •    

Day 1- Monday 241028

A1. 5 strict pulling reps at 3131 tempo, no rest into A2

A2. 15 unbroken wall balls, rest to 3:00 then back to A1 x3

Rest an additional 2:00 then B

B1. 5 leg raises at X155 no rest into B2

B2. 10 burpees, rest to 3:00 then back to B1 x 3

Rest an additional 2:00 then C.

C. For time

50 alt DB power snatches 50/35

50 calorie row or assault bike

Day 2- Tuesday 241029

Strength Day!

A. 1 set every 2:00 x 5

2 power cleans + 1 squat clean

Build up to 75% of 1rm Squat clean

Rest 2:00 then B

B. 1 set every 2:00 x 5, from the rack

2 push jerks + 1 split jerk

Build each set

Rest 2:00 then C

C. 1 set every 1:30 x 5 at 100% of B

1 squat clean & split jerk

Day 3- Wednesday 241030

Barbells nte 95/65

A. AMRAP 5:00

7 Deadlifts

7 Hang power cleans

7 Pull-ups

Rest 2:00 then B

B. AMRAP 6:00

6 T2B

6 Push Press

6 Front rack lunges

Rest 3:00 then C.

C. AMRAP 7:00

5 Burpee box jump overs 24/20”

5 hang power snatches

5 ohs

Day 4 Thursday 241031

HALLOWEEN!!!

A. EMOM 10:00

Death by calories

Row, Bike erg, or Ski

Start at 1, 3, or 6 calories. Increase by 1 calorie each minute

Rest 3:00 then B

B. Repeat A but on a different machine!

C. Yoga for athletes

Day 5- Friday 241101

Bring a Friend Week starts!

A. 9 RoundsFor Time

3 bench press

*10 weighted step ups 20”

15/12 calories

*Increase step ups by 10 each round

Day 6- Saturday 241102

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 241103

See Slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00am CrossFit Kids

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