Day 1- Monday 250113
Strength Day 2- Week 2 of 6
A1. Deadlifts
S- 5 reps at 75-80% of last week’s 5RM
ME- 10 reps 50-60% of last week’s 5RM
Rest TOM then A2
A2. Pushing
Box dips 3 reps @ 30×1 tempo – OR- Push-ups 5 reps @ 3333 tempo
Rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B
B. EMOM 12:00
Min 1: max double unders
Min 2: max calories
Min 3: max medball step overs 20”
Min 4: rest
Day 2- Tuesday 250114
A. AMRAP 25:00 aerobic flow pace
3 50’ shuttle runs
15 wallballs
100’ farmer’s carry Athletes choice
10 dual db power cleans with farmer’s carry weight
Day 3- Wednesday 250115
Strength Day 1- Week 2 of 6
A. Back Squats
S- 5×5 @ 30×1 tempo 80-85% of last week
ME- 5-3-3-1-1 @ 30×1 tempo finish heavier than last week
Rest and additional 2:00 then B
B. Strict Pulling 2:00 x 5
3 strict Pull-ups @ 30X1 tempo
Or
5 Dual db prone row @ 30X2 tempo
Day 4- Thursday 250116
A. AMRAP 24:00
Row/Ski 750m -or- Bike 1500m -or- Run 600m, rest 2:00 after each round
B. Yoga for Athletes
Day 5- Friday 250117
A. 1 set every 3:00 x 3, empty barbells
10 hang muscle snatches
10 behind the neck push press
10 overhead squats
Rest and additional 3:00 after the 3rd set and build barbell for B
B. Performance or Fitness
Performance
For Time
21-15-9
Hang squat snatch 95/65
Pull-ups
15 calories at a recovery pace between each set
Fitness
AMRAP 12:00
10 Hang squat cleans 75/55
10 Ring rows
10 calories
Day 6- Saturday 250118
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250119
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
