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Day 4 Thursday 230608 REMINDER SUMMER HOURS NO AFTERNOON/EVENING CLASSES    A.1:00 Max distance  Rest to 5:00 then B B.24:00 running clock Distance A x2, 2:00 rest Distance A x3, 2:00 rest Distance A x4, 2:00 rest… until time expires C.Yoga

Day 3 Wednesday 230607 SUMMER GOAL SKILL WORK   A1. 30sec SA overhead plate carry each arm A2. 5 burpees to plate, rest to TOM A3. Summer skill work, rest to 4:00 back to A1 x 3 Rest to 12:00 then B B. AMRAP 5:00 Row/bike/ski/run Rest to 20:00 then C C, D, E wallballs

Day 2 Tuesday 230606 BENCH PRESS STRENGTH CYCLE   A. 1 set every 2:00 x7 5, 5, 3, 3, 1, 1, 1 bench press Rest 10 18:00 then B B. AMRAP 12:00 400m run 9 deadlifts 155/105 7 pull-ups 5 burpee box jumps 24/20

Day 1 Monday 230605   A. 1 set every 5:00 x 6 90% effort 300/250m row 10 dual DB push press 35/25 Max dual db front rack walking lunges until 3:00 on the clock  

Day 7 Sunday 230604 RedShed Rest Day

Day 6  Saturday 230603 Coach’s Choice.  Classes 7, 8, 9am

Day 5 Friday 230602   A. EMOM 9:00 Min 1: 45 side bridge Min 2: 45 side bridge Min 3: 45 FLR, hollowbody, or handstand Rest to 12:00 B. AMRAP 18:00 Run to curb and back 7 burpee pull-ups 6/6 kettlebell snatches 16/12kg 10 goblet squats 20 Russian twists with plate

Day 4  Thursday 230601   A. 6 sets 1:30 apparatus  1:30 skill work of choice 1:00 rest B. Yoga

Day 3 Wednesday 230531   A. Tabata Mash-up Wall balls Double unders Rest 2:00 B. AMRAP 5:00 Apparatus of choice, max distance Rest 3:00  C. AMRAP 12:00, medball nte 20 10 medball box step-ups 20” 8 dips: box or ring 8 ring rows 10 medball sit-ups

Day 2  Tuesday 230530   A. EMOM 8:00 Min 1: 45sec ski Min 2: 12 goblet lunges 40//25 Rest 2:00 B. EMOM 8:00 Min 1: 45 sec row Min 2: 30 sec hollo/arch Kipling work Rest 2:00 C. EMOM 8:00  Min 1: 45 sec assault bike Min 2: 12 alt DB hang clean & jerk