Day 1- Monday 231002
A. AMRAP 3:00 90% effort
Cardio of choice
Rest 2:00 then B
B. Every 30 sec for 5:00
3 Barbell clean & jerks 95/65
Rest 3:00 then C
C. Tabata Mash up
8 Rounds
20 sec air squats
10 sec hold at bottom
20 sec push-ups
10 sec rest
20 sec ab-mat sit-ups
10 sec rest
Rest an additional 2:00 then D
D. AMRAP 3:00
Cardio of choice 90% effort
Day 2- Tuesday 231003
A1. 4 alt TGU moderate load, rest TOM
A2. 30 sec hollowbody rocks, rest TOM
A3. 6/6 single arm bent over rows, rest TOM
A4. 30 sec handstand or Z-press or OH hold + 03sec negative at the end
Rest to 5:00 back to A1 x3
Rest an additional 2:00 then B
B. For Time
20-18-16-14-12-10-8-6-4-2
Alt DB power snatches 50/35
Wall balls 20/14# 10/9’
Day 3- Wednesday 231004
Sprint Day!
A. 1 set every 5:00 x 6
10 sec Assault bike sprint
Sled push down
Burpees to the top of the minute
Day 4- Thursday 231005
A. AMRAP 24:00
750 row or ski
OR
1500m bike
OR
800m run
Rest
Rest time = ½ the work time each round
B. Yoga for athletes
Day 5- Friday 231006
A. AMRAP 30:00 Aerobic Flow pace
10 deadlifts
10 bjsd 24/20
10 squat cleans
10 burpees
10 sh2oh
10 ghd or feet anchored sit-ups
400m run
Weights: DL, Squat Clean, SH2OH
L1: 135/95, 95/65, 65/45
L2: 155/115, 115/95, 75/65
Shed Kicker: 185/135, 135/95, 95/75
Day 6- Saturday 231007
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 231008
RedShed Rest Day
