May 2023

Day 7 Sunday 230521 RedShed Rest Day

Day 6 Saturday 230520 MURPH prep Classes 7, 8, 9am

Day 5 Friday 230519   A. AMRAP 30:00 Suitcase carry to curb and back, switch hands at the curb  SA overhead carry to the curb and back, switch hands at the curb Run to 206 and back (600m) 15 Burpees 15 Russian kbs 24/16 *Weights are athlete’s choice and can be different for suitcase and

Day 4 Thursday 230518   A. AMRAP 26:00 2:00 apparatus 200m run 1:00 rest B. Yoga

Day 3 Wednesday 230517   A. AMRAP 5:00 Calories apparatus #1 Rest 2:00 then B B. AMRAP 5:00 10 wallballs 10 pull-ups Rest 2:00 then C C. AMRAP 5:00 Calories apparatus #2 Rest 2:00 then D D. AMRAP 5:00 5 wall climbs 20 alt db power snatches 50/35 Rest 2:00 then E E. AMRAP 5:00

Day 2 Tuesday 230516   A1. 10, 7, 5, 3 Deadlifts build each set, rest to 1:30 then A2 A2. 4 TGU moderate load, rest to 3:00 then A3 A3. 30sec strict/weighted pull-ups, rest to 5:00 then back to A1 x 4 Rest to 20:00 then B B. AMRAP 10:00 10 Burpee medball clean box

Day 1 Monday 230515   A. EMOM 8:00 30 sec max pistols/pistol work 45 sec FLR Rest 2:00 then B B. EMOM 8:00  10 bjsd 45 sec side bridge, alternate sides each round Rest 2:00 then C C. For time 10-8-6-4-2 Clean & jerks 135/95 50-40-30-20-10 (100-80-60-40-20) Double unders (singles)

Day 7 Sunday 230514 Happy Mother’s Day to all our strong Shed moms ❤️

Day 6 Saturday 230513   SHED CLOSED Dylan's Dinosaur Stomp 5K

Day 5 Friday 230512   A. EMOM 36:00 Min 1: Stone 2 shoulder + 1 squat Min 2: 9/7 cal Assault bike Min 3: Rest Min 4: 1-3 rope climbs Min 5: Walking sandbag lunges Min 6: Rest Minute 37:00 cash out 1:00 max burpees