January 2018

Day 4WOD 180125 warm-up – Coach’s Choice A. 1 set every 3min for total of 5 sets… (0:00, 3:00, 6:00, 9:00, 12:00)10sec Assault Bike Sprint + 10 walking lunges w/1 burpee every other steprest to 20:00 on timer, then BB. Complete workload for time with a testing mentality!  (WOD courtesy of Row’d Royalty 18.1)1000m rowrest […]

Day 4WOD 180125 YOGA 9 AM   Grab your ticket and your suitcase… Click here for RedShed 4.0 Announcement!  

Day 3WOD 180124 warm-up – Coach’s Choice A. 5 sets @ 80-90% aerobic effort1:00 – bike or row30sec FLRrest to 15:00 on timer, then BB. Complete workload @ 80% effort… barbells nte 95/6512-9-6ground to overheadbjsd – 24”/20”t2brest to 25:00 on timer, then CC. Complete workload @ 90% effort… barbells nte 95/6512-9-6ground to overheadbjsd – 24”/20”t2bD.

Day 3WOD 180124 7:30pm Oly Class

Day 2WOD 180123 warm-up – Coach’s Choice A. 1 set every 2min for total of 4 sets… (work @ 0:00, 2:00, 4:00, 6:00)1 squat clean + 2 front squats + 3 push jerksrest to 15:00 on timer, then BB. Complete workload for time… barbell @ 100% of final set of “A”1-2-3-4-5-4-3-2-1 deadlifts5-4-3-2-1-2-3-4-5pulling reps – athlete’s choice*after

Day 2WOD 180123

RedShed: Established 2008 The Neill’s original garage gym ***1 of 5 affiliates in NJ ***1 of 500 affiliates world-wide       RedShed 2.0: Netcong (2009)       RedShed 3.0: Mt. Olive (2013) Neill/Kelmer Partnership         RedShed 4.0: Gold Mine Road (March 2018) Larger training facility (1,400 additional square feet) New

Day 1WOD 180122 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2A2. AMRAP 30sec – ring face pulls… rest 30sec, then A3A3. 6 goblet squats @ 2222 tempo (make it tough)… rest to 4:00 on timer, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00

Day 1WOD 180122 Happy Birthday Hussein!!!

RedShed Rest Day Fitness Outside of the Shed…