Day 1- Monday 240916
STRENGTH DAY!
A. Squat Cleans 10×3
Squat every 2:30
All % are from last week’s 1rm
Sets 1, 2, & 3 @ 45-55%
Sets 4, 5, 6, & 7 @ 55-65%
Sets 8, 9, & 10 @ 65-75%
Day 2- Tuesday 240917
A1. 10 alternating single arm bench press, rest to 1:30 then A2
A2. 8/8 rear foot elevated split squats (RFESS) with goblet hold, rest to 3:30 then back to A1 x3.
Build the bench press. 0:00, 3:30, 7:00
Rest an additional 2:30 then B
B. For time 12:00
12-9-6-3
T2B
Burpee box jump overs 24/20
Day 3- Wednesday 240918
A. For time
Athletes choice of barbell (95/65) or dual dumbbell (50/35), must keep for all movements
2:00 handstand hold
40 deadlifts
40 walking front rack lunges
40 shoulder to overhead
40 pull-ups
40 medball sit-ups 20#
2:00 wall sit
*partition as desired
Day 4- Thursday 240919
A. 3 Machines
3:00 Apparatus 1
3:00 Apparatus 2
3:00 Apparatus 3
3:00 Rest
X2
B. Yoga for Athletes
Day 5- Friday 240920
A. EMOM 30:00
Min 1: 10 power snatches 95/65
Min 2: 9/7 AB calories
Min 3: Rest
Min 4: 1-3 rope climbs
Min 5: 15-20 wallballs
*athletes can start at any station, maintain movement order
Day 6- Saturday 240921
Coach’s choice
Classes 7, 8, & 9am
Day 7- Sunday 240922
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00am CrossFit Kids
