Day 1- Monday 250127
A. AMRAP 5:00
12 Wall balls
3 Wall climbs
Rest 3:00 then B
B. AMRAP 5:00
2 Rope climbs (sub is coaches choice)
5 50’ Shuttle runs
Rest 3:00 then C
C. AMRAP 5:00
7 Clean & jerks 95/65
5 Bar facing burpees
Rest 4:00 then D
D. For time
12 Wall balls
3 Wall climbs
2 Rope climbs
5 50’ Shuttle runs
7 Clean & jerks 95/65
5 Bar facing burpees
Day 2- Tuesday 250128
Strength Day 1- Week 4 of 6
A. Back squat every 2:30 x 5
S- 5×3 @ 30×1 tempo 70-75% of last week’s 1rm
ME- 5×7 @ 30×1 tempo increase load from last week
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
OR
3-5 negatives: 01-03 second hold at the top, negative down no longer than 05 seconds
Day 3- Wednesday 250129
Strength Day 2- Week 3 of 6
A1. Deadlifts
S- 5 reps at 85-90% of week 1 5RM
ME- 10 reps same weight as last week or add 10%
Rest TOM then A2
A2. Tempo Pushing options
Box supported dips 3-5 reps @ 30×1 tempo
OR
Push-ups 5-7 reps @ 30×1 tempo
OR
3-5 handstand push-ups @ 30×1 tempo
OR
3-5 Z press @ 30×1 tempo
Rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B
B. EMOM 12:00 r1:135/95, r2:115/85, r3:95/65
Min 1: max hang power cleans
Min 2: max burpee box jump overs 24/20”
Min 3: max front rack lunges
Min 4: rest
Day 4- Thursday 250130
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
Use a different machine than last week
Day 5- Friday 250131
Performance
For time 30:00 cap, db 50/35
10-9-8-7-6-5-4-3-2-1-
Single arm db hang power clean
Single arm db squat
Single arm db sh2oh
Single arm db devil’s press
Lateral hop over the db
Repeat other arm
5 c2b at the (-)
Fitness
AMRAP 30:00, db 40/25
1-2-3-4-5-6-7-8-9-10-…
Single arm db hang power clean
Single arm db squat
Single arm db sh2oh
Single arm db devil’s press
Lateral hop over the db
Repeat other arm
5 c2b at the (-)
Day 6- Saturday 250201
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250202
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
