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Day 2  Tuesday 230711 Bench Press   A. Bench Press 5×1 @ 90% of 1RM Bench every 1:30 Rest to 10:00 then B B. AMRAP 20:00 10 pistols or 10 lateral box step overs 5/5 single arm SDLHP 50/35 5/5 sh2oh 5/5 ohs *5 burpee pull-up/c2b/mu every 5:00 starting at 0:00 0:00, 5:00, 10:00, 15:00 […]

Day 1 Monday 230710   Athletes can swap A and B depending on equipment availability  A. AMRAP 3:00 90% effort 250/200m row 5 burpees over rower Rest 1:30 then B B. AMRAP 3:00 90% effort 9/7 calorie AB 10 V-ups Rest 1:30 then C C. AMRAP 3:00 90% effort 10 Thrusters 75/55 10 Pullp-ups Rest

Day 7 Sunday 230709 RedShed Rest Day

Day 6 Saturday 230708 Classes 7, 8, 9am Coach’s choice!

Day 5 Friday 230707   A. Every 1:30 x 5 3 barbell hang clean & jerks Build each set Rest to 10:00 then B B. AMRAP 20:00 aerobic flow pace 3 hang clean & jerks @ 80% of A 10 burpee box jump overs 10 rope knees to elbow 3 wall climbs 400m run

Day 4 Thursday 230706   A. For distance 25:00 apparatus of choice B. Yoga

Day 3 Wednesday 230705 Bench and Skill Work   A. Bench Press 5×3 85% of 5rm from 230627 Bench every 2:00 x 5 Rest 4:00 then B B. For Time 20:00 cap 30.20.10.20.30.  Alt DB power snatches 50/35 Calories apparatus of choice 10 skillwork reps at dot  select 1 of the 2 movements you’re working

Day 2 Tuesday 230704 Morning Classes only 7, 8, 9am    Partner WOD 2 athletes 17 reps to be synchronized One partner using barbell the other using dumbbells BB: 115/85 DBs: 50/35 76 reps to be broken up however between 2 partners   1776 for time  17 Deadlifts BB: 115/85 DBs: 50/35 76 push-ups 17

Day 1 Monday 230703   A. EMOM 8:00 Min 1: 5 man makers 35/25 (push-up + row + row + squat clean thruster) Min 2: 50 DU or 45sec attempts Rest 2:00 then B B. EMOM 8:00 Min 1: T2B clusters 3-5.3-5.3-5 rest 10sec at dot Min 2: 9/7 calories row/ski Rest 2:00 then C

Day 7 Sunday 230702 RedShed Rest Day.