Uncategorized

Day 4 Thursday 230323 5:30pm Olympic Lifting    Aerobic Intervals Row/Ski/Bike/Run A. 1 set every 2:00 X10 Row/Ski 350 or 300m Bike 700 or 600m Run 150m B. Recovery Yoga

Day 3 Wednesday 230322   A. 1 set every 3:00 x 10 Heavy reverse sled pull Run back 5 KBs 24/16 5 pull-ups

Day 2 Tuesday 230321   A. 5×5 overhead or front squats 1 set every 2:00 x 5, build to a heavy 5 Rest an additional 3:00 then B B. AMRAP 3:00 Max alt DB hang clean & jerk nte 70/50 Rest 1:30 C. AMRAP 3:00 Max BJSD nte 30” Rest 1:30 D. AMRAP 3:00 Calories

Day 1 Monday 230320   A1. 8/8 Front foot elevated split squats with suitcase holds, rest to 1:30 then A2 A2. 30sec strict/weighted pull-ups, if working towards strict pull-ups do negatives and/or isometric holds at the top of the pull-ups. Rest to 3:00 then back to A1 x 3 No additional rest then B B.

Day 7 RedShed Rest Day

Day 6  Saturday 230318 Coach’s choice   Thank you to everyone that donated, organized, participated, and/or showed up in any way! Together we raised $2500 for Sussex County Women’s Forum. Click the link to make a direct donation and support the cause.

Day 5 Friday 230317   A. EMOM 9:00 30sec max weighted sit-ups 30sec max push-up + 2 shoulder taps 30sec max jump rope Rest to 12:00 then B B. AMRAP 18:00 barbell nte 155/105 Deadlift Hang squat clean Push jerk Pull-up/c2b/mu Burpee box jump nte 24” *add one rep of each movement each round

Day 4 Thursday 230316 5:30pm Olympic Lifting    A. AMRAP 21:00 Distance row/ski/bike/run 30sec sprint every 3:00 x 7 starting at 0:00

Day 3 Wednesday 230315 REPEAT 210224   DB nte 50/35 same DB for A, B, C A. 3 RFT 9 dual DB deadlifts 9 pull-ups 9 bjsd nte 30/24 Rest to 10:00 then B B. 3RFT 9 t2b 9 dual DB sh2oh 9 dual DB front squats Rest to 20:00 then C C. 3RFT 9

Day 2 Tuesday 230314   A1. 5 CGBP, rest to 1:30 then A2 A2. 8 bent over row each arm, rest to 3:00 then A3 A3. 20sec rope climb hold at 00, 50 Rest to 5:00 then back to A1 x 3 Rest 3:00 then B B. AMRAP 12:00 1:00 farmers carry 10 skater lunges