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Day 7 Sunday 230611 RedShed Rest Day

Day 6  Saturday 230610 Coach’s Choice  

Day 5 Friday 230609   A. For Time barbell nte 95/65 100 DU/ 200 Singles 1 wall climb to burpee 20 OHS 95/65 5 T2B/ weighted HKR 75 DU/ 150 Singles 2 wall climb to burpee 15 OHS 95/65 10 T2B/ weighted HKR 50 DU/ 100 Singles 3 wall climb to burpee 10 OHS 95/65

Day 4 Thursday 230608 REMINDER SUMMER HOURS NO AFTERNOON/EVENING CLASSES    A.1:00 Max distance  Rest to 5:00 then B B.24:00 running clock Distance A x2, 2:00 rest Distance A x3, 2:00 rest Distance A x4, 2:00 rest… until time expires C.Yoga

Day 3 Wednesday 230607 SUMMER GOAL SKILL WORK   A1. 30sec SA overhead plate carry each arm A2. 5 burpees to plate, rest to TOM A3. Summer skill work, rest to 4:00 back to A1 x 3 Rest to 12:00 then B B. AMRAP 5:00 Row/bike/ski/run Rest to 20:00 then C C, D, E wallballs

Day 2 Tuesday 230606 BENCH PRESS STRENGTH CYCLE   A. 1 set every 2:00 x7 5, 5, 3, 3, 1, 1, 1 bench press Rest 10 18:00 then B B. AMRAP 12:00 400m run 9 deadlifts 155/105 7 pull-ups 5 burpee box jumps 24/20

Day 1 Monday 230605   A. 1 set every 5:00 x 6 90% effort 300/250m row 10 dual DB push press 35/25 Max dual db front rack walking lunges until 3:00 on the clock  

Day 7 Sunday 230604 RedShed Rest Day

Day 6  Saturday 230603 Coach’s Choice.  Classes 7, 8, 9am

Day 5 Friday 230602   A. EMOM 9:00 Min 1: 45 side bridge Min 2: 45 side bridge Min 3: 45 FLR, hollowbody, or handstand Rest to 12:00 B. AMRAP 18:00 Run to curb and back 7 burpee pull-ups 6/6 kettlebell snatches 16/12kg 10 goblet squats 20 Russian twists with plate