Programming Week of 221205
Day 1
Monday 221205
A. 3 Sets 90% effort 6:00 cap
6: 1 pushup + 4 shoulder taps
9 Box jumps nte 24”
12 alt db snatches 50/35
Rest to 10:00 then B
B. 3 Sets 90% effort 6:00 cap
12 Deadlifts nte 135/95
9 Wallballs
6 Power cleans
Rest to 20:00 then C
C. 1 Set empty the tank
6: 1 pushup + 4 shoulder taps
9 Box jumps nte 24”
12 alt db snatches 50/35
12 Deadlifts nte 135/95
9 Wallballs
6 Power cleans
Day 2
Tuesday 221206
REPEAT 220420
A1. 8/6 cal assault bike + 7 T2B
Rest to 3:00 then A2
A2. 7 Dual DB Thrusters + 3 Shuttle sprints
(Down and back =1)
Rest to 3:00 then A3
A3. 8/6 cal ski erg + 7 burpees AFAP
Rest to 3:00 then A1 x2
Rest an additional 4:00 after 2nd round then repeat
Day 3
Wednesday 221207
A1. 6 ½ kneeling bottoms up kb press each arm
Rest to 1:30 then A2
A2. 5 Zombie squats
Rest to 3:00 then back to A1 x 3
Rest an additional 3:00 then B
B. 20:00 running clock
30 pull-ups
50 alt single arm devil’s press 50/35
150 double unders/ 300 single
Immediately to C
C. Recovery pace
Bik/row in remaining time
Day 4
Thursday 221208
A. For time 90% effort
500m row/ski 1000m bike
Write down your average pace
Rest to 6:00 then B
B. 5 Sets
2:00 row 1:00 rest
Row at +:10 pace of A
Day 5
Friday 221209
A. EMOM 30:00
- Loaded front carry 2 passes (sandbag/stone/plate)
- :45 lunge + lunge + burpee
- 1-3 rope climbs
- 3 bear complex 75/55
- 12/10 calories
- Rest
Day 6
Saturday 221210
Coach’s choice
