2024 01 [GC] Programming


1	WEEK [PROG]	MONDAY [SC] [SPRT]	TUESDAY [FF] [FB]	WEDNESDAY [SC]	THURSDAY [FF] [FB] [OLY]	FRIDAY [FB]	SATURDAY [FF] [SPRT] [SC]	SUNDAY [FB] [OLY]

50	WEEK [PROG]	MONDAY [SC]	TUESDAY [FF/SPRT]	WEDNESDAY [FB]	THURSDAY [FF][OLY]	FRIDAY [SC]	SATURDAY [FF] [SPRT] [SC]	SUNDAY [FB] [OLY]
51	BLOCK 11.0
52	13	25-Mar	26-Mar	27-Mar	28-Mar	29-Mar	30-Mar	31-Mar
53	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
54	[FB] [SC] [FF]	SQUATS RFESS WK-1 CLASSIC MIXED WODs	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK1	FULL BODY ATHLETIC ISO METRICS & POWER	CLEANS & QUARTERFINALS WOD PREP	UPPER PUSH/PULL LONG CONDITIONING	FULL TEAM & SOLO WODs	CLOSED EASTER
55	[OLY] [SPRT]	SQUATS RFESS WK-1 CLASSIC MIXED WODs	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK1	FULL BODY ATHLETIC ISO METRICS & POWER	[OLY] SNATCH WK1 4x3 @ 70%	UPPER PUSH/PULL LONG CONDITIONING	SPRT THROWDOWN	CLOSED EASTER
56	14	1-Apr	2-Apr	3-Apr	4-Apr	5-Apr	6-Apr	7-Apr
57	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
58	[FB] [SC] [FF]	(HOLIDAY SCHEDULE) UPPER PUSH/PULL LONG CONDITIONING	CLEANS QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK1; KNEES HIPS & FEET	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK2	GOB SQUATS & QUAKE BENCH WK1 FULL PUSH BASED WOD	FULL TEAM & SOLO WODs	UPPER BODY ISO METRICS & POWER
59	[OLY] [SPRT]	[OLY] CLEANS WK1	CLEANS QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK1; KNEES HIPS & FEET	[OLY] SNATCH WK2 4x2 @ 75%	GOB SQUATS & QUAKE BENCH WK1 FULL PUSH BASED WOD	SPRT THROWDOWN	[OLY] CLEANS WK2 4x3 @ 70%
60	15	8-Apr	9-Apr	10-Apr	11-Apr	12-Apr	13-Apr	14-Apr
61	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
62	[FB] [SC] [FF]	SQUATS RFESS WK-2 FULL PUSH BASED WOD	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK3	FULL BODY ATHLETIC ISO METRICS & POWER	SNATCH QUARTERFINALS WOD PREP	UPPER PUSH/PULL LONG CONDITIONING	FULL TEAM & SOLO WODs	FULL BODY LANDMINES WK2: KNEES HIPS & FEET
63	[OLY] [SPRT]	SQUATS RFESS WK-2 FULL PUSH BASED WOD	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK3	FULL BODY ATHLETIC ISO METRICS & POWER	[OLY] CLEANS WK3 5x1 @ 80%	UPPER PUSH/PULL LONG CONDITIONING	SPRT THROWDOWN	[OLY] SNATCH WK3 5x1 @ 80%
64	16	15-Apr	16-Apr	17-Apr	18-Apr	19-Apr	20-Apr	21-Apr
65	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
66	[FB] [SC] [FF]	UPPER PUSH/PULL LONG CONDITIONING	SNATCH QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK3; KNEES HIPS & FEET	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK4	GOB SQUATS & QUAKE BENCH WK2 FULL PUSH BASED WOD	FULL TEAM & SOLO WODs	UPPER BODY ISO METRICS & POWER
67	[OLY] [SPRT]	UPPER PUSH/PULL LONG CONDITIONING	SNATCH QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK3; KNEES HIPS & FEET	[OLY] CLEANS WK4 4x2 @ 80%	GOB SQUATS & QUAKE BENCH WK2 FULL PUSH BASED WOD	SPRT THROWDOWN	[OLY] SNATCH WK4 4x2 @ 80%
68	17	22-Apr	23-Apr	24-Apr	25-Apr	26-Apr	27-Apr	28-Apr
69	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
70	[FB] [SC] [FF]	SQUATS RFESS WK-3 (PISTOLS) FULL PUSH BASED WOD	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK5	FULL BODY ATHLETIC ISO METRICS & POWER	SNATCH or CLEAN QUARTERFINALS WOD PREP	UPPER PUSH/PULL LONG CONDITIONING	QF WK-1 EVENT 2	FULL BODY LANDMINES WK4: KNEES HIPS & FEET
71	[OLY] [SPRT]	SQUATS RFESS WK-3 (PISTOLS) FULL PUSH BASED WOD	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK5	FULL BODY ATHLETIC ISO METRICS & POWER	[OLY] SNATCH WK5 6x1 @ 75/80/85%	UPPER PUSH/PULL LONG CONDITIONING	SPRT QF WK-1 EVENTS 2 & 4	[OLY] CLEANS WK5 6x1 @ 75/80/85%
72	18	29-Apr	30-Apr	1-May	2-May	3-May	4-May	5-May
73	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
74	[FB] [SC] [FF]	UPPER PUSH/PULL LONG CONDITIONING	SNATCH or CLEAN QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK5; KNEES HIPS & FEET	OVERHEAD SKILL/STRENGTH QUARTERFINALS SKILLS WK6	GOB SQUATS & QUAKE BENCH WK3 FULL PUSH BASED WOD	QF WK-2 EVENTS 1 & 3	UPPER BODY ISO METRICS & POWER
75	[OLY] [SPRT]	UPPER PUSH/PULL LONG CONDITIONING	SNATCH or CLEAN QUARTERFINALS WOD PREP	FULL BODY LANDMINES WK5; KNEES HIPS & FEET	[OLY] SNATCH WK6 2x1 @ 90% 2x1 @ 85%	GOB SQUATS & QUAKE BENCH WK3 FULL PUSH BASED WOD	SPRT QF WK-2 EVENTS 1 & 3	[OLY] CLEANS WK6 2x1@90% 2x1@85%
76	WEEK [PROG]	MONDAY [SC]	TUESDAY [FF/SPRT]	WEDNESDAY [FB]	THURSDAY [FF][OLY]	FRIDAY [SC]	SATURDAY [FF] [SPRT] [SC]	SUNDAY [FB] [OLY]
77	BLOCK 12.1
78	19	6-May	7-May	8-May	9-May	10-May	11-May	12-May
79	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
80	[FB] [SC] [FF]	PULL PRONE ROW & SUMO DEADLIFT WK1 SHORT WOD	PUSH PISTOLS & HSPU SKILL WK1 HANG CLEAN/FS WOD	FULL BODY FOOT STRENGTH SHOULDERS & ODD OBJECTS	PULL ROPE CLIMB SKILL WK1 SNATCH WOD	PUSH FOOT STRENGTH BACK SQUATS WK1 LONG SWEATY WOD	FULL TEAM & SOLO WODs	FULL BODY BODYBUILDING GLUTES & SLEDS
81	[OLY] [SPRT]	PULL PRONE ROW & SUMO DEADLIFT WK1 SHORT WOD	PUSH PISTOLS & HSPU SKILL WK1 HANG CLEAN/FS WOD	FULL BODY FOOT STRENGTH SHOULDERS & ODD OBJECTS	[OLY] SNATCH OFF BLOCKS WK1	PUSH FOOT STRENGTH BACK SQUATS WK1 LONG SWEATY WOD	SPRT THROWDOWN	[OLY] POWER CLEAN SPLIT JERK WK1
82	20	13-May	14-May	15-May	16-May	17-May	18-May	19-May
83	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
84	[FB] [SC] [FF]	PULL PRONE ROW & SUMO DEADLIFT WK2 SHORT WOD	PUSH PISTOLS & HSPU SKILL WK2 HANG SNATCH/OHS WOD	FULL BODY FOOT STRENGTH SHOULDERS, GLUTES & SLEDS	PULL ROPE CLIMB SKILL WK2 ? ODD OBJECTS OR CLEANS	PUSH FOOT STRENGTH BACK SQUATS WK2 LONG SWEATY WOD	FULL TEAM & SOLO WODs	CLOSED VICTORIA DAY (ODD OBJECT)
85	[OLY] [SPRT]	PULL PRONE ROW & SUMO DEADLIFT WK2 SHORT WOD	PUSH PISTOLS & HSPU SKILL WK2 HANG SNATCH/OHS WOD	FULL BODY FOOT STRENGTH SHOULDERS, GLUTES & SLEDS	[OLY] SNATCH OFF BLOCKS WK2	PUSH FOOT STRENGTH BACK SQUATS WK2 LONG SWEATY WOD	SPRT THROWDOWN	[OLY] POWER CLEAN SPLIT JERK WK2
86	21	20-May	21-May	22-May	23-May	24-May	25-May	26-May
87	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
88	[FB] [SC] [FF]	HOLIDAY SCHEDULE PULL PRONE ROW & SUMO DEADLIFT WK3 SHORT WOD	PUSH ??? PISTOLS & HSPU WOD WK3	FULL BODY FOOT STRENGTH SHOULDERS & ODD OBJECT	PULL ??? ROPE CLIMB WOD WK3	PUSH FOOT STRENGTH BACK SQUATS WK3 LONG SWEATY WOD	FULL ?CFFF QUALIFIERS	FULL BODY BODYBUILDING GLUTES & SLEDS
89	[OLY] [SPRT]		PUSH ??? PISTOLS & HSPU WOD WK3	FULL BODY FOOT STRENGTH SHOULDERS & ODD OBJECT	[OLY] SNATCH OFF BLOCKS WK3	PUSH FOOT STRENGTH BACK SQUATS WK3 LONG SWEATY WOD	SPRT CFFF QUALIFIERS	[OLY] POWER CLEAN SPLIT JERK WK3
90	22	27-May	28-May	29-May	30-May	31-May	1-Jun	2-Jun
91	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
92	[FB] [SC] [FF]	PULL PRONE ROW & SUMO DEADLIFT WK4 SHORT WOD	PUSH ??? PISTOLS & HSPU WOD WK3	FULL BODY FOOT STRENGTH SHOULDERS, SLEDS & GLUTES	PULL ??? ROPE CLIMB WOD WK4	PUSH FOOT STRENGTH BACK SQUATS WK4 LONG SWEATY WOD	FULL TEAM & SOLO WODs	FULL BODY SHOULDERS & ODD OBJECT
93	[OLY] [SPRT]	PULL PRONE ROW & SUMO DEADLIFT WK4 SHORT WOD	PUSH ??? PISTOLS & HSPU WOD WK3	FULL BODY FOOT STRENGTH SHOULDERS, SLEDS & GLUTES	[OLY] SNATCH OFF BLOCKS WK4	PUSH FOOT STRENGTH BACK SQUATS WK4 LONG SWEATY WOD	SPRT THROWDOWN	[OLY] POWER CLEAN SPLIT JERK WK4
94	WEEK [PROG]	MONDAY [SC]	TUESDAY [FF/SPRT]	WEDNESDAY [FB]	THURSDAY [FF][OLY]	FRIDAY [SC]	SATURDAY [FF] [SPRT] [SC]	SUNDAY [FB] [OLY]
95	BLOCK 12.2
96	23	3-Jun	4-Jun	5-Jun	6-Jun	7-Jun	8-Jun	9-Jun
97	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
98	[FB] [SC] [FF]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	PUSH	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT
99	[OLY] [SPRT]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	[OLY] CLEAN & JERK	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT		[OLY] SNATCH
100	24	10-Jun	11-Jun	12-Jun	13-Jun	14-Jun	15-Jun	16-Jun
101	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
102	[FB] [SC] [FF]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	PUSH	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT
103	[OLY] [SPRT]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	[OLY] CLEAN & JERK	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT		[OLY] SNATCH
104	25	17-Jun	18-Jun	19-Jun	20-Jun	21-Jun	22-Jun	23-Jun
105	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
106	[FB] [SC] [FF]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	PUSH	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT
107	[OLY] [SPRT]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	[OLY] CLEAN & JERK	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT		[OLY] SNATCH
108	26	24-Jun	25-Jun	26-Jun	27-Jun	28-Jun	29-Jun	30-Jun
109	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
110	[FB] [SC] [FF]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	PUSH	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT
111	[OLY] [SPRT]	PUSH FRONT SQUATS LONG SWEAT	PULL	FULL	[OLY] CLEAN & JERK	PULL DEADLIFT & STRICT PULLUPS SHORT SWEAT		[OLY] SNATCH
112	WEEK [PROG]	MONDAY [SC]	TUESDAY [FF/SPRT]	WEDNESDAY [FB]	THURSDAY [FF][OLY]	FRIDAY [SC]	SATURDAY [FF] [SPRT] [SC]	SUNDAY [FB] [OLY]
113	BLOCK ???
114	27	1-Jul	2-Jul	3-Jul	4-Jul	5-Jul	6-Jul	7-Jul
115	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
116	[FB] [SC] [FF]
117	[OLY] [SPRT]
118	28	8-Jul	9-Jul	10-Jul	11-Jul	12-Jul	13-Jul	14-Jul
119	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
120	[FB] [SC] [FF]
121	[OLY] [SPRT]
122	29	15-Jul	16-Jul	17-Jul	18-Jul	19-Jul	20-Jul	21-Jul
123	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
124	[FB] [SC] [FF]
125	[OLY] [SPRT]
126	30	22-Jul	23-Jul	24-Jul	25-Jul	26-Jul	27-Jul	28-Jul
127	ZENPLANNER->	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD	>VIEW WOD
128	[FB] [SC] [FF]
129	[OLY] [SPRT]