April 2018

Day 1WOD 180409 warm-up – Coach’s Choice A1. 10 dumbbell chest press… rest 30sec, then A2A2. 10 deadlifts… rest 30sec, then A3A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3rest to 15:00 on timer, then BB. AMRAP 2:00 @ 95% effortAmerican kb swings… nte 24kg/16kg*if you stop or […]

RedShed Rest Day Week of 180409 Preview

Day 1WOD 180409 warm-up – Coach’s Choice A1. 10 dumbbell chest press… rest 30sec, then A2A2. 10 deadlifts… rest 30sec, then A3A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3rest to 15:00 on timer, then BB. AMRAP 2:00 @ 95% effortAmerican kb swings… nte 24kg/16kg*if you stop or

Day 6WOD 180407 WOD – Coach’s Choice Fitness Outside of the Shed… Police Unity Tour Donation Page Consider supporting Hussein as he bikes ~ 400 miles from NJ to Washington, DC May 9th – May 12th

Day 5WOD 180406 4:30pm Oly Class

Day 5WOD 180406 warm-up – Coach’s Choice A1. sled push (1 direction)… rest 30sec, then A2A2. 15 strict/weighted pulling reps… rest to 3:00 on timer, then back to A1, x 4… (subtract 3 reps each set of A2… 15, 12, 9, 6)rest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort15cal/12cal row10 wall balls10

Day 4WOD 180405 9 AM YOGA Happy Birthday Josh!!!

Day 4WOD 180405 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 dumbbell deadliftsodds – 10 ghd sit-ups… or… 15 abmatsrest to 10:00 on timer, then BB. 5 x 2:00 @ 80-90% effort, rest 2:00 b/t sets10cal/7cal Assault Bike20 overhead lunges… nte 45# bumper platemax double unders/singles until time expiresC. post WOD recovery

Day 3WOD 180404 Bring-A-Friend! ALL Classes Today!

Day 3WOD 180404… Bring-a-Friend warm-up – Coach’s Choice A. 3 x 90sec @ 90% effort, rest 90sec b/t sets150m/100m row + burpees until time expiresrest to 13:00 on timer, then BB. Complete workload @ 80-90% effort21-15-9kb swingst2b/k2e/hkr/abmatsgoblet squatsrest to 25:00 on timer, then C’sC1. 90sec FLR… rest 30sec, then C2C2. 90sec SB… rest 30sec, then