Saturday 230422
Day 6 Saturday 230422 Coach’s choice Classes 7, 8, 9am
Uncategorized
Friday 230421
Day 5 Friday 230421 A. For time 200m farmers carry athlete’s choice 30 BJSD nte 24” 15 t2b 400m medball run 30 wallballs 15 pull-ups 400m sandbag run 30 burpees 15 sandbag clean & jerks 200m farmers carry
Thursday 230420
Day 4 Thursday 230420 5:30pm Olympic Lifting A. AMRAP 24:00 800m run OR 1000m row/ski OR 2000m bike 2:00 rest
Wednesday 230419
Day 3 Wednesday 230419 A. *AMRAP 30:00 Apparatus distance *at 0:00, 6:00, 12:00, 18:00, 24:00 5 thrusters + 5 burpees *at 3:00, 9:00, 15:00, 21:00, 27:00 10 rr or 7 pull-ups or 5 c2b or 3 bmu + 30du/60 singles
Tuesday 230418
Day 2 Tuesday 230418 A. 5×1 Overhead or Front squat 1 squat every 1:30 Be at your previous week weight by set 2 or 3 and continue to build to a heavy single Rest 3:30 then B 20:00 running clock B. 21-15-9 135/95 Deadlift Push-up Rest 3:00 then C C. 21-15-9 135/95 V-ups Push
Monday 230417
Day 1 Monday 230417 A1. 30sec negatives, rest TOM then A2 A2, 6-10 pistols or single leg step ups, rest TOM then A3 A3. 40 weighted Russian twists rest to 4:00 then back to A1 x3 Rest to 12:00 then B B. 400m run Rest to 17:00 then C C. AMRAP 12:00 Quarterfinals Individual
Friday 230414
Day 5 Friday 230414 Happy 41st Birthday Coach Shawn! A. 1 set every 4:00 x 3 20sec deadlift hold into 20sec front rack hold into 20sec overhead hold 200m run Build barbell each set Rest to 15 then B B. AMRAP 20:00 4 clean & jerk at 100% of A 4 pull-up & t2b
Thursday 230413
Day 4 Thursday 230413 5:30pm Olympic Lifting Start of 4 week Snatch cycle A. AMRAP 24:00 Pick one: 750m row/ski 1500m bike 600m run 1:30 rest B. Yoga
