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Day 5 Friday 221209   A  EMOM 30:00 Loaded front carry 1 pass down & back (sandbag/stone/plate) :45 lunge + lunge + burpee 1-3 rope climbs 3 bear complex 75/55 12/10 calories Rest

Day 4 Thursday 221208   A  For time 90% effort 500m row/ski 1000m bike Write down your average pace Rest to 6:00 then B B  5 Sets 2:00 row 1:00 rest Row at +:10 pace of A

Day 3 Wednesday 221207   A1. 6 ½ kneeling bottoms up kb press each arm Rest to 1:30 then A2 A2. 5 Zombie squats Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B 20:00 running clock 30 pull-ups 50 alt single arm devil’s press 50/35 150 double unders/

Day 2 Tuesday 221206  REPEAT 220420   A1. 8/6 cal assault bike + 7 T2B Rest to 3:00 then A2 A2. 7 Dual DB Thrusters + 3 Shuttle sprints (Down and back =1) Rest to 3:00 then A3 A3. 8/6 cal ski erg + 7 burpees AFAP Rest to 3:00 then A1 x2 Rest an

Day 1 Monday 221205   A  3 Sets 90% effort 6:00 cap 6: 1 pushup + 4 shoulder taps 9 Box jumps nte 24” 12 alt db snatches 50/35 Rest to 10:00 B 3 Sets 90% effort 6:00 cap 12 Deadlifts nte 135/95 9 Wallballs 6 Power cleans  Rest to 20:00 C  1 Set empty

RedShed Rest Day Week of 221205 preview

Day 6 Saturday 221203 Coach’s choice

Day 5 Friday 221202 A. For time 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 Rest to 15:00 then B B. For time 10-9-8-7-6-5-4-3-2-1 C2b/Pull-ups 1-2-3-4-5-6-7-8-9-10 Hang Power snatches 95/65

Day 4 Thursday 221201 Biathlon pick 2 3:00 apparatus 1 3:00 apparatus 2 2:00 rest x 4

Day 3 Wednesday 221130 A. EMOM 8:00 5 back squats  :30 rig push-ups Rest 2:00 then B B. EMOM 8:00 50 double unders/ :45 attempts  2.2.2 power cleans . = step over bar nte 155/115 Rest 2:00 then C C. EMOM 8:00 15-20 Wallballs Max shoot throughs