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Day 5 Friday 221216 Holiday Party NO EVENING CLASSES   A Chipper 30 medball step ups 20/14 nte 24” 30 medball cleans 30 medball push balls 30 medball sit-ups 20 medball step ups 20 medball cleans 20 medball push balls 20 medball sit-ups 10 medball step ups 10 medball cleans  10 medball push balls 10 […]

Day 4 Thursday 221215 repeat 210114 Olympic Lifting 5:30pm   A. Complete workload @ 90% aerobic effort 1:00 – max distance, row/bike/ski Rest 30sec 2:00 – max distance Rest 1min 3:00 – max distance Rest 1:30 4:00 – max distance Rest 2min 5:00 – max distance

Day 3 Wednesday 221214 repeat 210120 A. EMOM 6:00 2 unbroken hang clean & jerks… build bar over 6 sets Rest 2min, then B B. EMOM 6:00 2 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately! Rest 5min, then C C.

Day 2 Tuesday 221213   A. 1 set every 3:00 x 5 1:00 farmer’s carry 5 burpee box jumps nte 24” @15:00 start B   B. 1 set every 3:00 x 5 :30 AMRAP unbroken kbs athletes choice  7 unloaded lunge + lunge + air squat

Day 1 Monday 221212   A. AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35

Day 7 Sunday 221211  RedShed Rest Day Week 221212 preview  

Day 6 Saturday 221210   Coach’s choice 9:00am Partner WOD

Day 5 Friday 221209   A  EMOM 30:00 Loaded front carry 1 pass down & back (sandbag/stone/plate) :45 lunge + lunge + burpee 1-3 rope climbs 3 bear complex 75/55 12/10 calories Rest

Day 4 Thursday 221208   A  For time 90% effort 500m row/ski 1000m bike Write down your average pace Rest to 6:00 then B B  5 Sets 2:00 row 1:00 rest Row at +:10 pace of A

Day 3 Wednesday 221207   A1. 6 ½ kneeling bottoms up kb press each arm Rest to 1:30 then A2 A2. 5 Zombie squats Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B 20:00 running clock 30 pull-ups 50 alt single arm devil’s press 50/35 150 double unders/