Last week of the strength cycle. We’ll retest the 1 rep max (1RM) front squat. Know your weight from week 1 and exceed it!!! Saturday 9am returns this week! Day 1 – Monday A. AMRAP 20:00 20 calorie row 20 wallballs 20/14# 10/9’ 20 burpees to a 45# plate Day 2 – Tuesday 240827 A. […]
Programming Week of 240826 Read More »
Day 1- Monday 240819 A. Push press 3×5 (week 5 of 6) From the rack, 5-10 lb more than last week or 75% of your week 1 Press every 2:30 Rest an additional 3:00 then B B. 3 rounds for time @ 90% effort 3 50’ shuttle runs 5 devil’s presses 50/35 30 second rest
Programming Week of 240819 Read More »
Monday week 4 of 6 front squats are getting heavy! Tuesday 4 5 minute AMRAP couplets. Wednesday push presses and a 21-15-9. Thursday going the distance and working the abs. Friday a spin on a RedShed classic. Saturday, coach’s choice!
Programming Week of 240812 Read More »
Monday kicks off the week with a 20 minute AMRAP with a rope climb interruption. Tuesday continues the push press strength followed by a descending ladder. Wednesday continues to build the 5×5 front squat. Thursday aerobic conditioning and yoga for athletes. Friday rounds out the week with benchmark “Jackie”.
Programming Week of 240805 Read More »
Monday starts the rest of the 6 week strength cycle using weights established last week. Strength followed by a spicy couplet. Tuesday is the heavy day of the week, front squats. Wednesday, how much work can you get done in 30 seconds?! Thursday trains the cardio equipment and some yoga for athletes. Friday we hae our RedShed benchmark WOD “Ruben James”. Saturday, coach’s choice!
Programming Week of 240729 Read More »
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3 Gold Mine Rd.
Flanders, New Jersey 07836
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