Programming Week of 230102 Day 1 Monday 230102 A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20 :40 Amrap :30 BJSD nte 24” Rest 2:00 C. EMOM 8:00 10 reverse lunge to wallball :30 DB snatch Day 2 Tuesday 230103 […]
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Day 6 Saturday 221231 New Year’s Eve Repeat 211231, 201231 A.Complete workload at 80-90% effort 100 calories 25 BJSD 75 calories 50 ab mat sit-ups 50 calories 75 hrpu 25 calories 100 air squats
Day 5 Friday 221230 A. 1 set every 1:30 x 5 4 front rack lunges from the deck Load appropriately no failed reps Rest to 10:00 then B B. AMRAP 20:00 100 DU/ 200 singles 75 ab-mat sit-ups 60 wall balls 45 pull-ups 30 BJSD nte 24/20 15 squat clean thrusters nte 135/95
Day 4 Thursday 221229 Olympic Lifting 5:30pm Aerobic Intervals A. Tabata :20 on :10 rest x 8 for meters Rest 2:00 repeat x 3 Each round on different equipment
Day 3 Wednesday 221228 A. 1 set every 2:00 x 5 :20 assault bike sprints 100% effort Rest to 15:00 then B B. 7 sets for time 12 kbs 24/16 12 burpees :30 rest
Day 2 Tuesday 221227 A. EMOM 12:00 :30 DU or attempts :30 hollow body rocks :30 strict pulling Rest 3:00 then B B. AMRAP 15:00 80% effort 14 lateral box step overs nte 24” 7 rope k2e or hkr 7/7 db push press 50/35
Day 1 Monday 221226 A. E:30 for 3:00 Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters + max bar facing burpees 1:00
Programming week of 221226 Day 1 Monday 221226 A. E:30 for 3:00 Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters +
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Day 6 Saturday 221224 A. "The 12 Rounds of RedShed CrossFitmas" 12 rounds of RedShed CrossFitmas for time of: (barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! 1 overhead squat (ohs) 2 power snatch (ps) + 1 ohs 3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs 4 push press (pp) + 3 sdhp
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