Day 1- Monday 241104
A. EMOM 9:00
Min 1: 30 sec side bridge left
Min 2: 30 sec side bridge right
Min 3: 30 sec reverse plank
Rest 3:00 then B
B. Open WOD 19.1
AMRAP 15:00
19 wall balls
19 calorie row
Day 2- Tuesday 241105
A1. 5 strict pulling reps at 3131 tempo, no rest into A2
A2. 10 box jumps nte 30”, rest to 3:00 then back to A1 x3
Rest an additional 2:00 then B
B1. 5 leg raises at 5151 no rest into B2
B2. 10 burpees, rest to 3:00 then back to B1 x 3
Rest an additional 2:00 then C.
C. For time
10-8-6-4-2
50’ Shuttle run
Hand release push-ups
Sumo deadlifts high pulls 24/16kg
Goblet lunges 24/16kg
Day 3- Wednesday 241106
Strength Day! Week 2 of 6
A.5×3 Split Jerk from the rack 75-80% of last week c&J
Lift every 2:00
Rest to 2:00 then B
B. 3×5 Front Squat 90% of last week c&j
Lift every 2:00
Rest 20:00 then C
C.1x 6 1 Squat clean & Split jerk
Lift every 1:30
Build each set
Day 4- Thursday 241107
Aerobic Intervals & Yoga
A. Tabata row, bike, or ski for total distance
8x 20 sec work, 10 sec rest
Rest 2:00
B. Repeat total distance from A
Rest to 12:00
Repeat A & B
C. Yoga
Day 5- Friday 241108
FRIDAY NIGHT LIGHTS 6pm no 4:30pm class
A. AMRAP 25:00
6 T2B or 2 rope climbs
6 devil presses to burpee pull-up/c2b or muscle up 50/35
1:00 farmer’s carry
30sec max Double unders
Day 6- Saturday 241109
Chad 1000x
Classes 7, 8, &9am
Day 7- Sunday 241110
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00am CrossFit Kids
