Sunday 230402
Day 7 Sunday 230402 RedShed Rest Day
Uncategorized
Friday 230331
Day 5 Friday 230331 A. 1 complex every 1:30 x 5 Choose a complex you LOVE 1 snatch grip DL + hang power snatch + Hang squat snatch + squat snatch Or 1 clean grip DL + hang power clean + hang squat clean + squat clean Rest to 10:00 then B B. AMRAP
Thursday 230330
Day 4 Thursday 230330 5:30 Olympic Lifting A. Aerobic Intervals 2:00 apparatus 1 2:00 apparatus 2 2:00 rest X 4 B. Yoga
Wednesday 230329
Day 3 Wednesday 230329 A. EMOM 8:00 barbells nte 115/75 6-10 pistols 30sec max sh2oh + 10sec overhead hold Rest 2:00 B. EMOM 8:00 3-5.3-5.3-5 unbroken pull-ups, .= 10sec rest 30sec max back squats from the floor + 10sec squat hold Rest 2:00 C. EMOM 8:00 Shoot thrus (push up, shoot forward, dip, shoot
Tuesday 230328
Day 2 Tuesday 230328 A. 5×5 overhead or front squats 80-90% of 230321 1 set every 2:00 x 5 After 5th set immediately into B B. AMRAP 3:00 Z2 cardio Rest to 15:00 then C C. 10 RFT 15:00 cap 90% effort 30 du or 30 double hip taps 5 burpees 7 kbs 24/16kg
Monday 230327
Day 1 Monday 230327 A. 1 set every 3:00 x 4 2 TGU one arm 2 TGU other arm 10 alt goblet curtsy lunges with TGU weight Rest an additional 2:00 then B B. AMRAP 10:00 90% effort db nte 45/30 12 alt DB strict press 4 dual DB thrusters 3 high bjsd 15
Friday 230324
Day 5 Friday 230324 A. Athlete’s Choice AMRAP 10:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats OR AMRAP 10:00 “Mary” 5 hspu 10 pistols 15 pull-ups Rest 5:00 B. For time “Annie” in a boat 50-40-30-20-10 Calorie row DU Sit-ups
