Day 1- Monday 250120
Strength Day 1- Week 3 of 6
A. Back Squats every 2:30 x 5
S- 5-3-3-1-1 @ 30×1 tempo finish heavier than last week
ME- 5×7 @ 30×1 tempo 80-85% of Week 1
Rest and additional 2:00 then B
B. Strict Pulling 2:00 x 5
3-5 strict Pull-ups @ 30X1 tempo, option to make them weighted or C2B
OR
5-7 Dual db prone row @ 30X2 tempo, go heavier than last week
Day 2- Tuesday 250121
Strength Day 2- Week 3 of 6
A1. Deadlifts every
S- 5 reps at 80-85% of week 1 5RM
ME- 10 reps 60-65% of week 1 5RM
Rest TOM then A2
A2. Pushing
Box supported dips 3-5 reps @ 33×3 tempo
OR
Push-ups 5-7 reps @ 33×3 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 box jump overs 24/20”
Min 2: max calories
Min 3: max wall climbs
Min 4: rest
Day 3- Wednesday 250122
A1. 20 sec assault bike sprint, rest to 2:00 then A2
A2. 20 sec Ski erg sprints, rest to 4:00 then back to A3
A3. 20 sec max burpees, rest to 6:00 then black to A1 x3
Rest to 20:00 then B
B. AMRAP 10:00
5 t2b
10 alt db snatches 50/35
15 wallballs
20 du/ 60 singles
Day 4- Thursday 250123
A. Pyramid 30:00 Cap
Run: 800-600-400-200-200-400-600-800m
Row/Ski: 1000-750-500-250-250-500-750-1000m
Bike: 2000-1500-1000-500-500-1000-1500-2000m
rest = half the work time
B. Yoga for athletes
Day 5- Friday 250124
A. Performance or Fitness
Performance
For Time 20:00 cap
10 hang squat cleans nte 135/95
20 burpee to target
8 hang squat cleans nte 155/115
16 burpee pull-ups
6 hang squat cleans nte 185/135
12 burpee c2b
4 hang squat cleans nte 205/155
8 burpee muscle ups
Fitness
AMRAP 20:00 of above
Option to not build
Option to keep the burpee + movement the same throughout
Day 6- Saturday 250125
NO 7am class
8am open gym/ self guided WOD
9-11am OSCAR Donation Drive Workout with puppies!!!!!
Day 7- Sunday 250126
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
