New strength cycle starts this week! Back squats and deadlifts.
Day 1- Monday 250106
A. For Distance 5:00
Row or Ski
Rest 2:00 then B
B. AMRAP 9:00 @ 70% effort
10 t2b
10 burpees
Rest3:00 then C
C. AMRAP 5:00 @ 80% effort
6 t2b
6 burpees
Rest 3:00 then D
D. AMRAP 2:00 @ 90% effort
3 t2b
3 burpees
Day 2- Tuesday 250107
Strength Day 1: Week 1 of 6
2 tracts: Strength or Muscle Endurance
Choose which tract you’d prefer to follow and follow for the duration of this cycle.
Avoid jumping back and forth between the two.
A. Back squat every 2:30 x 6 @ 30X1 tempo
Strength
5-5-3-3-1-1 build to a tempo 1RM
Or
Muscle Endurance
6×3 building every other set to a moderate to challenging load @ tempo
Rest to 15:00 then B
B. Strict Pulling 2:00 x 5
3 strict Pull-ups @ 30X1 tempo
Or
5 Dual db prone row @ 30X2 tempo
Day 3- Wednesday 250108
Strength Day 2: Week 1 of 6
A1. 5 Deadlifts, build each set to find a heavy 5, rest TOM then A2
A2. 3 push-ups @ 3333 tempo, rest to 3:00 then back to A1 x 5
Rest an additional 1:00 then B
B. Performance or Fitness
Performance
5 Rounds For Time capped at 12:00
300/250m row
10 alt db hang clean & jerk 50/35
10 lunges
or
Fitness
AMRAP 12:00
300/250m row
12 alt db hang clean & jerk 50/35
12 lunges
Day 4- Thursday 250109
A. 1 set every 4:00 x 5
25/21 calories
Rest in time remaining
B. Yoga for Athletes
Day 5- Friday 250110
A. AMRAP 20:00
“Jack” Gymnastics
10 push presses 115/75
10 kbs 24/16kg
10 bjsd 24/20”
*1 bar muscle up (rx, banded, jumping, in the rig…)
Increase by 1 each round
Day 6- Saturday 250111
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250112
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
