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Programming Week of 241216

For time 40:00 cap 100 calories apparatus is athletes choice AB is recommended 75 Russian kbs 2416kg *50 wallballs 20# 10 14# 9 75 Russian kbs 100 calories same machine as start *5 burpees + 30 du50 singles every stop or drop of the medball Day 4- Thursday 241219 A.
By
Shawn
Programming Week of 241216

Shawn

   •    

Day 1- Monday 241216

A. AMRAP 20:00

7 dual db strict press 40/25

12 dual db lateral box step up and overs nte 20”

20 calories row or ski

Day 2- Tuesday 241217

A. AMRAP 10:00

Row 200m, no preset on the monitor

Every meter +/- perform that amount of burpees

IF it lands exactly on 200m, rest 20sec and repeat

Rest 3:00 then B

B. AMRAP 7:00

20 goblet lunges 50/35

30 double unders

Rest 3:00 then C

C. AMRAP 7:00

7 pull-ups/5 c2b/3 muscle-ups

10 front squats 95/65

Day 3- Wednesday 241218

Repeat WOD 240112, 221007, 201202

A. For time 40:00 cap

100 calories (apparatus is athletes choice AB is recommended)

75 Russian kbs 24/16kg

*50 wallballs 20# 10’/ 14# 9’

75 Russian kbs

100 calories same machine as start

*5 burpees + 30 du/50 singles every stop or drop of the medball

Day 4- Thursday 241219

A. 4 sets for total distance

5:00 work, 2:00 rest

Alternate between 2 machines

B. Yoga for Athletes

Day 5- Friday 241220

A. 1 Complex every 2:00 x 6

1 Snatch grip deadlift

1 Hang power snatch

1 Hang squat snatch

1 OHS

Build each set to a heavy complex

Rest to 15:00 then B

B. AMRAP 15:00, Aerobic flow pace

5 ohs at 80-90% of A

10 bar facing burpees

3 rope climbs or 10 t2b

3 wall climbs

Day 6- Saturday 241221

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 241222

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

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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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

Program Week of 250616
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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

Program Week of 250609
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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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Program Week of 250602

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.