Programming Week of 241202
Holiday Party Friday 12/6. No afternoon classes.
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Programming Week of 240923
Monday: 3 7:00 AMRAPs throwback style. Tuesday: Working on speed under the bar with a squat clean complex. Use the high hang to drop!
Wednesday: Last week with dumbbell benchpress.
Thursday: Aerobic intervals and late night throwback thursday (check SLACK for the WOD.
Friday: Play on the classic WOD Cindy.
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Programming Week of 231009
Continuing with OH and midline stability. Working on our strict pressing. Mid week GRUNT work. Friday introduces a NEW RedShed Benchmark WOD named after our 2022 Athlete of the Year Jim Marrero!!!
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Friday 230825
Day 5 Friday 230825 A For Time 35:00 cap, DB NTE 50/35 50 Dual DB deadlifts 50 Dual DB farmer hold lunges 50 Dual DB hang cleans 50 Dual DB push jerks 50 Dual DB devil’s presses 2000m run *partition as desired
Thursday 230824
Day 4 Thursday 230824 A Tabata Row/Bike/Ski 8x 20sec work 10sec rest Rest 3:00 x3 Different apparatus each round Rest 3:00 after 3rd round B AMRAP 3:00 apparatus of choice C Yoga
Wednesday 230823
Day 3 Wednesday 230823 A CPJ mid week special (week 4 of 4) 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round All reps to be unbroken Start no more than 5# heavier than last week 5 deadlifts 6 hang power cleans 7 wallballs 8 pull-ups/c2b 9 ghd
Tuesday 230822
Day 2 Tuesday 230822 A1 6-8 FFESS on 1 riser, each leg, rest TOM A2 10 alt strict DB curls, rest TOM A3 AMRAP 30sec shoulder taps in handstand or feet elevated FLR Rest to 4:00 back to A1 x 3 Rest an additional 3:00 then B B AMRAP 15:00 5 50” shuttle runs
Monday 230821
Day 1 Monday 230821 A Tabata mash-up 20sec on 10sec rest x8 Active hang Air squats Rest 3:00 then B B EMOM 10:00 3 Clean & jerks build every other round Rest 3:00 then C C AMRAP 6:00 Front Squat 80% of B Bar facing burpees T2B/GHD/Med ball sit-up *increase by 1 rep each
