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Programming Week of 241202

50 du or max attempts in 1:00, rest to 3:00 then back to B1x2 Every 3:00 for 6 sets, rotate, athletes start on C1, C2, or C3.
By
Shawn
Programming Week of 241202

Shawn

   •    

The Concept 2 Holiday Challenge started on Thanksgiving and goes through Christmas Eve. ALL METERS on C2 machines count towards the challenge. Write your name on the whiteboard if you are participating!

Day 1- Monday 241202

Grunt Work

A. AMRAP 40:00

750m row or ski

7 wall climbs or 10 inchworm push-ups

12 back squats from the floor 95/65

12 single arm alt devil’s press 50/35

50’ walking goblet lunges

Day 2- Tuesday 241203

A1. Max unbroken strict pulling reps, rest to 1:00 then A2

A2. 10 dual db z-press, rest to 3:00 then back to A1 x2

No additional rest into B1

B1. Max unbroken strict T2B or weighted hanging knee raises, rest to 1:00 then B2

B2. 50 du or max attempts in 1:00, rest to 3:00 then back to B1x2

Every 3:00 for 6 sets, rotate, athletes start on C1, C2, or C3. No more than 4 athletes at a station

C1. 15 sec assault bike sprints + max burpees to TOM

C2. 15 sec ski sprint + max vertical jump to TOM

C3. 15 sec row sprint + max ab-mat sit-ups to TOM

Day 3- Wednesday 241204

Strength Day Week 6 of 6!

A. AMRAP 5:00

Cardio of choice

Rest 2:00 then B

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

3 front squats + 1 split jerk

Rest an additional 2:00 then C

C. 1 lift every 2:00 until failure

Squat Clean & Split Jerk

Find your 1RM!!!

Day 4- Thursday 241205

A. Total distance

1:00 apparatus 1

1:00 apparatus 2

1:00 apparatus 3

Rest 2:00 then B

B. Total distance

2:00 apparatus 1

2:00 apparatus 2

2:00 apparatus 3

Rest 3:00 then C

C. Total distance

3:00 apparatus 1

3:00 apparatus 2

3:00 apparatus 3

Rest as needed then D

D. Yoga for Athletes

Day 5- Friday 241206

Holiday Party!

No afternoon classes

A. For Time

30-20-10-20-30 medball 20/14

Medball step-ups nte 24”

Medball deadlifts

Medball clean

Medball sit-ups

Day 6- Saturday 241207

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 241208

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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