Day 1- Monday 240819 A. Push press 3×5 (week 5 of 6) From the rack, 5-10 lb more than last week or 75% of your week 1 Press every 2:30 Rest an additional 3:00 then B B. 3 rounds for time @ 90% effort 3 50’ shuttle runs 5 devil’s presses 50/35 30 second rest […]
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Monday week 4 of 6 front squats are getting heavy! Tuesday 4 5 minute AMRAP couplets. Wednesday push presses and a 21-15-9. Thursday going the distance and working the abs. Friday a spin on a RedShed classic. Saturday, coach’s choice!
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Monday kicks off the week with a 20 minute AMRAP with a rope climb interruption. Tuesday continues the push press strength followed by a descending ladder. Wednesday continues to build the 5×5 front squat. Thursday aerobic conditioning and yoga for athletes. Friday rounds out the week with benchmark “Jackie”.
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Monday starts the rest of the 6 week strength cycle using weights established last week. Strength followed by a spicy couplet. Tuesday is the heavy day of the week, front squats. Wednesday, how much work can you get done in 30 seconds?! Thursday trains the cardio equipment and some yoga for athletes. Friday we hae our RedShed benchmark WOD “Ruben James”. Saturday, coach’s choice!
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New technical focus starting this week for 6 weeks; front squats and push presses. The days with the technical components rotate week to week between Mondays, Tuesdays, and Wednesdays. Fridays will use the two movements.
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This week we’re throwing it back to 2021. Repeating an entire week to test and see where we stand.
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This is our last week of the Snatch technique and strength work.
Monday takes us on a pull/pull journey. Tuesday tests the 1RM Squat Snatch. Wednesday is a grind. Thursday eases up with active recover in the form of cardio. Friday uses a % of Tuesday’s strength. Saturday, coach’s choice!
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This week we start our CrossFit Kids classes Tuesday & Saturday mornings, Thursday afternoon.
Monday turns up the volume with light load. Technical Tuesday continues with squat snatches and summer gymnastics goals. Wednesday a task for time! Thursday gets back into short intervals. Friday WORLD PRIDE DAY! We celebrate with a partner WOD. Saturday as always, coach’s choice. See you at the Shed!!!
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Monday EMOMs, EMOMs, EMOMs, bring an extra set of legs! Technical Tuesday brings in the power snatch. Wednesday learn the ropes and go for an interrupted 15:00 AMRAP. Thursday cardio intervals on your machine of choice. Friday puts Tuesday’s power snatch weight to the test!
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Start the week off with Turkish get-ups and static holds. Tuesday focuses on overhead squat technique and summer gymnastics goals. Wednesday is a chance to get after it with a 4 rounds for time burner. Thursday set your own workout with a 1:oo test to start. Friday tests benchmark and hero wod Randy.
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Flanders, New Jersey 07836
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