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Day 1 Monday 230529 Classes 7, 8, 9am only.   “Buro” 200m sandbag carry 34 bar-facing burpees 60 wall balls 50 kb swings… not to exceed 32kg/24kg 40 ground to overhead… not to exceed 95/65 34 bar-facing burpees 200m sandbag carry   Gary moved to Jefferson Twp while in elementary school. This is where he […]

Day 7 Sunday 230528 RedShed Rest Day

Day 6 Saturday 230527   A. “MURPH” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run

Day 5 Friday 230526   A. 1 set every 90 sec x 5 Single arm DB complex to be performed each arm each set Deadlift + hang power clean + sh2oh + thruster Build each round Rest to 10:00 B. AMRAP 20:00 1 DB complex each arm 100% of A 20 cross over jump rope

Day 4 Thursday 230525   A. 5 sets 4:00 @ 90% repeatable effort 1:00 rest B. Yoga

Day 3 Wednesday 230524   A. 1 set every 3:00 x 10 starting at 0:00 3 t2b 6 kb sdlhp 24/16 30du/60s (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00) B. 1 set every 3:00 starting at 1:30 3 bjsd 6 kbs 24/16 9 wallballs (1:30, 4:30, 7:30, 10:30, 13:30, 16:30, 19:30, 22:30,

Day 2 Tuesday 230523   A. 1 set every 3:00 x 5 10, 7, 5, 3, 1 strict press immediately into 60 sec row/ski at 90% repeatable effort, build strict press to a heavy single Rest to 15:00 B. 5 sets not for time 10/10 single arm rows 200m run 5 back rack box squats

Day 1 Monday 230522   A. Static holds 20 sec wall sit 20 sec quadruped hold 20 sec feet to wall inversion X3, rest 1:00 x 3 (0:00, 4:00, 8:00) Rest to 15:00 then B B. AMRAP 15:00 DB NTE 50/35 30 dual DB power cleans 20 dual DB farmer hold lunges 10 dual hop

Day 7 Sunday 230521 RedShed Rest Day

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