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Day 4 Thursday 230330 5:30 Olympic Lifting   A. Aerobic Intervals 2:00 apparatus 1 2:00 apparatus 2 2:00 rest X 4 B. Yoga

Day 3 Wednesday 230329   A. EMOM 8:00 barbells nte 115/75 6-10 pistols 30sec max sh2oh + 10sec overhead hold Rest 2:00 B. EMOM 8:00 3-5.3-5.3-5 unbroken pull-ups,  .= 10sec rest 30sec max back squats from the floor + 10sec squat hold Rest 2:00 C. EMOM 8:00 Shoot thrus (push up, shoot forward, dip, shoot

Day 2 Tuesday 230328   A. 5×5 overhead or front squats 80-90% of 230321 1 set every 2:00 x 5 After 5th set immediately into B B. AMRAP 3:00 Z2 cardio Rest to 15:00 then C C. 10 RFT 15:00 cap 90% effort 30 du or 30 double hip taps 5 burpees 7 kbs 24/16kg

Day 1 Monday 230327   A. 1 set every 3:00 x 4 2 TGU one arm 2 TGU other arm 10 alt goblet curtsy lunges with TGU weight Rest an additional 2:00 then B B. AMRAP 10:00 90% effort db nte 45/30 12 alt DB strict press 4 dual DB thrusters 3 high bjsd 15

Day 7 Sunday 230326 RedShed Rest Day

Day 6 Saturday 230325 Coach’s Choice 7, 8, 9am Classes

Day 5 Friday 230324   A. Athlete’s Choice AMRAP 10:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats OR AMRAP 10:00 “Mary” 5 hspu 10 pistols 15 pull-ups Rest 5:00 B. For time “Annie” in a boat 50-40-30-20-10 Calorie row DU Sit-ups

Day 4 Thursday 230323 5:30pm Olympic Lifting    Aerobic Intervals Row/Ski/Bike/Run A. 1 set every 2:00 X10 Row/Ski 350 or 300m Bike 700 or 600m Run 150m B. Recovery Yoga

Day 3 Wednesday 230322   A. 1 set every 3:00 x 10 Heavy reverse sled pull Run back 5 KBs 24/16 5 pull-ups

Day 2 Tuesday 230321   A. 5×5 overhead or front squats 1 set every 2:00 x 5, build to a heavy 5 Rest an additional 3:00 then B B. AMRAP 3:00 Max alt DB hang clean & jerk nte 70/50 Rest 1:30 C. AMRAP 3:00 Max BJSD nte 30” Rest 1:30 D. AMRAP 3:00 Calories