Day 1- Monday 250407
A1. 10 alt dual db bench press at 30×1 tempo, rest to 1:30 then A2
A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5
Rest an additional 2:00 then B
B. For Time, barbells nte 115/85
9-7-5-3-1
Deadlift
Hang power clean
Front squat
Sh2oh
Pull-ups
Day 2- Tuesday 250408
Repeat WOD 191213
A. 10 x 1 set every 3:00… work @ high intensity
12 kb swings… athlete’s choice
9 wall balls
6 t2b
3 high box jumps
B. post WOD recovery
Day 3- Wednesday 250409
A. 5 rounds for quality (Murph prep)
30 sec hang from pull-up bar
30 sec FLR or chatarunga hold (½ push-up position)
30 sec squat hold
400m run
1:00 rest
Day 4- Thursday 250410
A. For time
10-20-30-40-50-60
Calories
1:00 rest between intervals
B. Yoga for athletes
Day 5- Friday 250411
A EMOM 30:00
Min1: AMRAP stone 2 shoulder + stone squat
Min 2: AMRAP lunge + lunge + burpee
Min 3: rest
Min4: 1-3 rope climbs
Min 5: AMRAP double unders
Min 6: Rest
Day 6- Saturday 250412
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250413
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
