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Programming Week of 241209

For time 35:00 cap start at the bottom or the top 500m row + 10 strict push ups 400m row + 20 strict push ups 300m row + 30 strict push ups 200m row + 40 strict push ups 100m row + 50 strict push ups 05 cal AB + 50 air squats 10 cal AB + 40 air squats 15 cal AB + 30 air squats 20 cal AB + 20 air squats 25 cal AB + 10 air squats Day 2- Tuesday 241210 Repeat WOD 200117, 200925 A.
By
Shawn
Programming Week of 241209

Shawn

   •    

Deload Week

Day 1- Monday 241209

Repeat 240318, 230303

A. For time 35:00 cap start at the bottom or the top

500m row + 10 strict push ups

400m row + 20 strict push ups

300m row + 30 strict push ups

200m row + 40 strict push ups

100m row + 50 strict push ups

05 cal AB + 50 air squats

10 cal AB + 40 air squats

15 cal AB + 30 air squats

20 cal AB + 20 air squats

25 cal AB + 10 air squats

Day 2- Tuesday 241210

Repeat WOD 200117, 200925

A. 1 set every 5:00 for 6 total sets… work @ 90% effort

1:00 row/bike/ski

4/4 db hang clean & jerks… nte 50/35

6 deadlifts… nte 185/115

8 burpees over bar

(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)

-goal is for each row/bike/ski segment to be exactly the same… 90% effort for all sets

B. post WOD recovery

Day 3- Wednesday 241211

Repeat WOD 210111

A1. 10 dumbbell deadlifts… rest to 1:00, then A2

A2. 10 high box jumps… rest to 2:00, then A3

A3. AMRAP 30sec – hrpu or hspu… rest to 4:00, then back to A1, x 3

(scale up A3 by adding load to push-up)

Rest 5min after round 3, then B

B. AMRAP 14:00 @ 90% effort

20 pull-ups or 15 c2b or 10 mu

30 db power snatches… nte 50/35

40 burpees

50 goblet lunges (w/snatch db)

60cal/55cal row or ski

C. post WOD recovery

Day 4- Thursday 241212

A. 6 sets for total distance

3:00 work, 1:00 rest

Alternate between 2 machines

B. Yoga for athletes

Day 5- Friday 241213

Repeat WOD 201216

A1. @ 0:00, 3:00, 6:00, 9:00, 12:00

3 single arm db thrusters (R) +

3 burpees over db +

3 single arm db thrusters (L) +

3 burpees over db… load is athlete’s choice

A2. @ 1:30, 4:30, 7:30, 10:30, 13:30

6 t2b + 6 hang power cleans… load is athlete’s choice

Rest to 20:00, then B

B. AMRAP 10:00 @ 80-90% effort

20 overhead lunges… nte 45#

15 kb swings… nte 24kg/16kg

30sec forearm plank

30sec deadlift hold @ 100% of A2

C. post WOD recovery

Day 6- Saturday 241214

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 241215

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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