Day 1- Monday 241014
A. AMRAP 25:00
All dumbbell movements are single DB 50/35
200m run
10 alternating single arm DB snatches
20 DB box step ups 20”
5 wall climbs
20 air squats
5/5 DB shoulder 2 overhead
Day 2- Tuesday 241015
Strength Day week 6 of 6
1 RM Squat Clean Test!
A. 1 complex every 2:30 x 3 @ 75-85% of 1rm Squat clean
1 deadlift
1 hang squat clean
1 squat clean
0:00, 2:30, 5:00
No additional rest before B
B. 1 complex every 2:30 x 3 @ 85-95% of 1rm Squat clean
1 deadlift
1 squat clean
7:30, 10:00, 12:30
No additional rest before C
C. 1 complex every 2:30 x 6 or until failure, build to 1rm
1 squat clean
15:00, 17:30, 20:00, 22:30, 25:00, 27:30
Day 3- Wednesday 241016
A1. 5 barbell bench press 85-95% of last week, rest TOM then A2
A2. 8/8 stagger stance dual DB RDL, finishing weight from last week
rest to 3:00 then back to A1 x3
Rest an additional 3:00 then B
B.3 Rounds for time
30 calories row/ski/ab
30 burpees
Day 4- Thursday 241017
A. AMRAP 24:00
750m row/ski (1500m bike, 600m run)
1:30 rest
B. Yoga for Athletes
Day 5- Friday 241018
A. For Time
1-2-3-4-5-6-7-8-9-10
Clean & Jerks 155/105
* 1 round of “Cindy” between each set
5 pull-ups
10 push-ups
15 air squats
Day 6- Saturday 241019
Coach’s Choice
Classes 7, 8, &9am
Day 7- Sunday 241020
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids (last week of this session)
