Day 1- Monday 250210
Strength Day 1- Week 6 of 6
A. Back squat every 2:30 x 5
S- 5×1 start at 80-85% of week 3 1rm and build to a 1rm
ME- 5×7 no tempo, same 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 2- Tuesday 250211
Strength Day 2 Week 6 of 6
A1. Deadlifts
S- 5 reps at 95-100% 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
Min 1: max kettlebell swings
Min 2: max calories
Min 3: max sh2oh 95/65
Min 4: rest
Day 3- Wednesday 250212
A. AMRAP 5:00
30 double unders
3 Wall climbs
Rest 3:00 then B
B. AMRAP 5:00
20 alt db snatches 50/35
10 burpee box jump overs
Rest 3:00 then C
C. AMRAP 5:00
10 front squats 95/65
7 t2b
Rest 4:00 then D
D. For time
30 double unders
3 Wall climbs
20 alt db snatches 50/35
10 burpee box jump overs
10 front squats 95/65
7 t2b
Day 4- Thursday 250213
Aerobic Intervals
A. 3 x 6:00 row/bike/ski/run… rest 2min b/t sets…
Goal is increased effort over 3 sets
B. Yoga for Athletes
Day 5- Friday 250214
Heavy Day
A. 1 Complex Every 2:00 x 5
1 squat clean
1 hang squat clean
1 front squat
1 push jerk
Rest an additional 2:00 then B
B. AMRAP 18:00
1 complex at 85% of A
9 bar facing burpees
18 wallballs
18 calories row/ski
9 muscle ups or 12 c2b or 15 pull-ups
Day 6- Saturday 250215
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250216
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
