November 2017

Day 2WOD 171107 warm-up – Coach’s Choice A1. half-kneeling single arm shoulder press… load w/kb or db… 6-8 reps each arm… no rest b/t arms… no rest b/t A1 & A2A2. 20 abmat sit-ups… 30sec, then A3A3. single arm ring row… 8-10 reps each arm… no rest b/t arms… rest 1min, then back to A1, […]

Day 2WOD 171107 Get to know the RedShed Coaches!!!! Which Coach was in the ROTC for 3 years?

Day 1WOD 171106… Bring-A-Friend warm-up – Coach’s Choice A1. 30sec FLR… rest 30sec, then A2A2. 30sec SB… rest 30sec, then A3A3. 30sec SB… rest 30sec, then A4A4. 30sec wall sit… rest 30sec, then back to A1, x 3rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort        1:00 – Assault Bike1:00 – kettlebell swings1:00

Day 1WOD 171106… Bring-A-Friend Get to know the RedShed Coaches!!!! This coach enjoys AND takes pride in vacuuming!

RedShed Rest Day

Day 6WOD 171104 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 171103 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… build-a-bar3 unbroken hang squat cleans – OR – 3 unbroken hang (squat) snatchesrest to 10:00 on timer, then BB. Choose a workload & EMOM movement you love, and create aerobic flow for 20:00!Workload Options:5000m row – OR – 150 calories Assault BikeEvery 3min… perform

Day 5WOD 171103 4:30 Oly Class (hyperlink) Olympic Lifting with Coach Doug Fridays 4:30 PM YOGA with Coach McShawn TONIGHT! 7:00 – 8:15 PM

Day 4WOD 171102Repeat WOD 161116 warm-up – Coach’s Choice A. 5 x 5 front squats @ 80% of 4RM (from last week)… squat every 3min5. 5. 5. 5. 5. – 6-8 db curl & press @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB. Complete workload @ high intensity21. 15. 9.kb swings

Day 4WOD 171102Repeat WOD 161116 YOGA with Coach McShawn 9:00-10:15 am ***new start time***