Sunday 230430
Day 7 Sunday 230430 RedShed Rest Day
April 2023
Friday 230428
Day 5 Friday 230428 A. 3 sets 30sec side bridge right 30 sec side bridge left 30 FLR 1:00 rest Rest to 10:00 then B B. AMRAP 20:00 nte 50/35 Dual DB power clean Dual DB front squat Devil’s press 10sec farmer’s hold 50 du/ 100 singles after each round *increase 1 rep of
Thursday 230427
Day 4 Thursday 230427 Olympic Lifting 5:30pm A. AMRAP 24:00 1000m run OR 1250m row/ski OR 2500m bike Rest 2:30 *use the same equipment as the previous week B. Yoga
Wednesday 230426
Day 3 Wednesday 230426 A. AMRAP 12:00 5 squat clean thrusters nte 115/75 7 box jump overs nte 24” 12 medball sit-ups nte 20# Rest 5:00 then B B. AMRAP 12:00 5 medball clean wallballs nte 20# 7 burpee pull-ups/c2b/mu 12 medball step ups nte 24”
Tuesday 230425
Day 2 Tuesday 230425 A. EMOM 32:00 Easy row or bike 2 overhead or front squats from rack Easy row or bike 7-10 t2b Start squats at 60% of 1rm from last week. Add 5-10# each set
Monday 230424
Day 1 Monday 230424 A. 10 unbroken dual DB strict curl & press + 20 air squats 1 set every 3:00 x 3 Rest to 10:00 then B B. 400m run Rest to 14:00 then C C. Tabata Mash-up, Russian kbs nte 32/24 Body weight lunges Rest 2:00 D. Tabata Mash-up BJSD 24/20 Suitcase
Friday 230421
Day 5 Friday 230421 A. For time 200m farmers carry athlete’s choice 30 BJSD nte 24” 15 t2b 400m medball run 30 wallballs 15 pull-ups 400m sandbag run 30 burpees 15 sandbag clean & jerks 200m farmers carry
