Day 1- Monday 250421
A1. 7 barbell bench press at 33×1 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. AMRAP 10:00
10 medball ab-mat sit-ups nte 20#
10 plank walks
10 medball step ups 20” nte 20#
Day 2- Tuesday 250422
Barbells nte 85/55
A. AMRAP 5:00
10 SDLHP
10 Wall balls
Rest 2:00 then B
B. AMRAP 5:00
10 Power Cleans
10 Burpees
Rest 2:00 then C
C. AMRAP 5:00
10 cal row
10 thrusters
Rest 3:00 then D
D. For Time
10 SDLHP
10 Wall balls
10 Power Cleans
10 Burpees
10 cal row
10 thrusters
Day 3- Wednesday 250423
Grunt Work
A. AMRAP 35:00
60 ft sled drag
400m row or ski
200m sandbag carry
10 pull-ups
100m farmers carry
Day 4- Thursday 250424
Aerobic Intervals & Murph Prep
A. For Time 25:00 cap
600-400-200-400-600m run
Between runs:
20 push-ups + 40 air squats
1:00 rest
Row/Ski option
750-500-250-500-750m
Bike option
1500-1000-500-1000-1500m
B. Yoga for Athletes
Day 5- Friday 250425
A. Clean Drills
1 set every 1:00 x 6
Rest to 10:00 then B
B. Barbell Ladder with gymnastics. Athlete’s choice of t2b/mu/c2b/pull-ups 4:00 to complete the work.
10:00-14:00
10 squat cleans NTE 135/95
2 gymnastics
14:00-18:00
8 squat cleans NTE 155/105
4 gymnastics
18:00-22:00
6 squat cleans NTE 165/115
6 gymnastics
22:00-26:00
4 squat cleans NTE 185/135
8 gymnastics
26:00-30:00
2 squat cleans NTE 225/155
10 gymnastics
Day 6- Saturday 250426
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250427
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
