Challenging ourselves with heavy push jerks at the start of the week. Tuesday bring us a classic RedShed WOD “Jani-Ro”. Midweek long slow day. Friday we take it light in order to save our legs for Saturday, hero WOD CHAD.
Programming Week of 231106 Read More »
This week closes out our October Farmer’s Carry Challenge. We continue to build our barbells to “Grace” weights. Midweek sprint followed by a long, slow Thursday aerobic session. Rounding out the week with a chance to throw some heavy weights around!
Programming Week of 231030 Read More »
Continued training for “Grace”. Mid week Grunt work. Finishing up the week with escalating reps!
Programming Week of 231023 Read More »
Continuing our “GRACE” prep this week by adding some load. Strict pressing and OH stability on Tuesday. Mid-week SPRINT work. Rounding it out with partner work on Friday!
Programming Week of 231016 Read More »
Continuing with OH and midline stability. Working on our strict pressing. Mid week GRUNT work. Friday introduces a NEW RedShed Benchmark WOD named after our 2022 Athlete of the Year Jim Marrero!!!
Programming Week of 231009 Read More »
Staying off the pull-up bars and rings this week. Continuing to focus on overhead stability and strict pushing strength. Working towards handstand push-ups. Midweek brings us a sprint session. Rounding out the week with RX levels in an aerobic flow.
Programming Week of 231002 Read More »
Another week of training at the Shed! Introducing handstand push up skill work on Tuesday. You’ll see a longer time domain on Wednesday.
Programming Week of 230925 Read More »
Programming Week of 230116 Day 1 Monday 230116 A. EMOM 8:00 3-5 Ring MU progressions 6-10 pistols or pistol progressions Rest 3:00 then B B. AMRAP 20:00 1:30 apparatus :30 handstand or feet elevated plank or FLR 16 alt DB power snatches nte 40/25 4: lunge + lunge + burpee SCORE= distance on
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Programming Week of 230109 Day 1 Monday 230109 A1. 6 weighted single leg step up each leg Rest TOM then A2 A2. 3 Pull-up negatives at :00 :45 nte :05 of negative Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B. AMRAP 18:00 nte 115/75 3
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Programming Week of 230102 Day 1 Monday 230102 A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20 :40 Amrap :30 BJSD nte 24” Rest 2:00 C. EMOM 8:00 10 reverse lunge to wallball :30 DB snatch Day 2 Tuesday 230103
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3 Gold Mine Rd.
Flanders, New Jersey 07836
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