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5 rounds for time of: 10 power cleans – 135# (85#) 50 double unders (sub for double unders: 30 box jumps or 30 calories on the rower)     DAY 12 of the burpee/d-u challenge   main site

RedShed Rest Day   Open Gym: 3PM – 7PM Strength: hang power snatch 1,1,1,1,1 Endurance: 1000 meter row, 1 minute rest, 3 rounds   DAY 11 of the burpee/d-u challenge   main site

Push press: 8, 8, 8, 8 Complete as many rounds as possible in 12 minutes of: 7 burpees 14 pull-ups     DAY 10 of the burpee/d-u challenge   main site  

Overhead squats: 8, 8, 8, 8   5 rounds for time of: 20 calories – rower 20 single arm kettlebell swings, alternating - 24kg (16kg) 20 goblet squats – 24kg (16kg)   DAY 9 of the burpee/d-u challenge main site   

For Time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push jerks – 95# (65#) 50 box jumps 30 push-ups 50 squats   DAY 8 of the burpee/d-u challenge   main site  

RedShed Rest Day Great first week of 2010!  A lot of simple changes made in the shed over the New Year weekend.  Just a great example of what happens when good people come together with a common vision!  When you enter the shed, and you see these ShedHeads… say "Thanks"… they made the shed OURS!!!

10 rounds for time of: 15 deadlifts – 135# (95#) 10 pull-ups   compare times to 08/12/2009   DAY 6 of the burpee/d-u challenge   main site

Complete as many rounds as possible in 20 minutes of: 15 sumo deadlift high pulls – 95# (65#) 10 push press – 95# (65#) 5 burpees     DAY 5 of the burpee/d-u challenge   main site

Personal Training provided by RedShed Elite Fitness One on One and Semi-Private Training Youth Training/Athletic Development Speed and Quickness All training sessions run 30-45 minutes (youth training and speed and quickness run 20-30 minutes). Personal Training must be scheduled/canceled in advance. Training is available from 5AM – 7AM & 12PM – 3PM Monday -Saturday. **5

RedShed Rest Day Open Gym: 3pm-7pm  (check out the comments section to find out what we mean by "open gym")   Strength: clean & jerk 1,1,1,1,1 Endurance: 500m row, 1 minute rest – 5 rounds Basic Training: must be scheduled in advance (let us know what time to expect you, please!) One on One: occurs