This week starts the new STRENGTH CYCLE! Squat clean and bench press.
On Friday we celebrate Coach Scott’s birthday with a throwback WOD (15 years ago!).
Let’s see those squat clean numbers.
Programming Week of 240909 Read More »
Day 1- Monday 240902 A. Lazar For Time 3 Rounds 30 calorie row 10 bar muscle ups Rest 3:00 3 Rounds 30 calorie row 15 strict HSPU Rest 3:00 3 Rounds 10 bar muscle ups 15 strict HSPU Day 2- Tuesday 240903 A. AMRAP 10:00 Sled drags Rest 3:00 then B B. EMOM 10:00 Min1:
Programming Week of 240902 Read More »
Last week of the strength cycle. We’ll retest the 1 rep max (1RM) front squat. Know your weight from week 1 and exceed it!!! Saturday 9am returns this week! Day 1 – Monday A. AMRAP 20:00 20 calorie row 20 wallballs 20/14# 10/9’ 20 burpees to a 45# plate Day 2 – Tuesday 240827 A.
Programming Week of 240826 Read More »
Day 1- Monday 240819 A. Push press 3×5 (week 5 of 6) From the rack, 5-10 lb more than last week or 75% of your week 1 Press every 2:30 Rest an additional 3:00 then B B. 3 rounds for time @ 90% effort 3 50’ shuttle runs 5 devil’s presses 50/35 30 second rest
Programming Week of 240819 Read More »
Monday week 4 of 6 front squats are getting heavy! Tuesday 4 5 minute AMRAP couplets. Wednesday push presses and a 21-15-9. Thursday going the distance and working the abs. Friday a spin on a RedShed classic. Saturday, coach’s choice!
Programming Week of 240812 Read More »
Monday kicks off the week with a 20 minute AMRAP with a rope climb interruption. Tuesday continues the push press strength followed by a descending ladder. Wednesday continues to build the 5×5 front squat. Thursday aerobic conditioning and yoga for athletes. Friday rounds out the week with benchmark “Jackie”.
Programming Week of 240805 Read More »
Monday starts the rest of the 6 week strength cycle using weights established last week. Strength followed by a spicy couplet. Tuesday is the heavy day of the week, front squats. Wednesday, how much work can you get done in 30 seconds?! Thursday trains the cardio equipment and some yoga for athletes. Friday we hae our RedShed benchmark WOD “Ruben James”. Saturday, coach’s choice!
Programming Week of 240729 Read More »
New technical focus starting this week for 6 weeks; front squats and push presses. The days with the technical components rotate week to week between Mondays, Tuesdays, and Wednesdays. Fridays will use the two movements.
Programming Week of 240722 Read More »
This week we’re throwing it back to 2021. Repeating an entire week to test and see where we stand.
Programming Week of 240715 Read More »
This is our last week of the Snatch technique and strength work.
Monday takes us on a pull/pull journey. Tuesday tests the 1RM Squat Snatch. Wednesday is a grind. Thursday eases up with active recover in the form of cardio. Friday uses a % of Tuesday’s strength. Saturday, coach’s choice!
Programming Week of 240708 Read More »
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