Day 1- Monday 250526
Memorial Day
Classes 8, 9, 10am
A. For Time “Buro”
200m sandbag carry
34 bar facing burpees
60 wall balls
50 kbs 32/24kg
40 ground to overhead 95/65
34 bar facing burpees
200m sandbag carry
Day 2- Tuesday 250527
A. Prep 7:00
Coach’s Choice
Rest 3:00 then B
B. 5 rounds for time 20:00 cap
10 deadlifts 155/115
15 wall balls 20#,10’/14#, 9’
200m run
:30 rest
Day 3- Wednesday 250528
Repeat 230530
A. EMOM 8:00
Min 1: 45sec ski
Min 2: 12 goblet lunges 40/25
Rest 2:00
B. EMOM 8:00
Min 1: 45 sec row
Min 2: 30 sec hollow/arch Kipping work
Rest 2:00
C. EMOM 8:00
Min 1: 45 sec assault bike
Min 2: 12 alt DB hang clean & jerk 40/25
Day 4- Thursday 250529
A. Cap 24:00
500m/1000/500m/1000m/500m 2:00 rest between sets
Bike (1k/2k/1k/2k/1k)
Run (400m/600m/400m/600m/400m)
B. Yoga for Athletes
Day 5- Friday 250530
Repeat 240531
A. AMRAP 30:00 aerobic flow
400m run
10 bear complex 95/65
3 wall climbs
20 bjsd 24/20”
3 rope climbs
10 hand release burpee to target
farmer’s carry to the curb and back
Day 6- Saturday 250531
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250601
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
