Day 1- Monday 231016
A. 5:00 Cardio of choice
Rest 3:00 then B
B. Every 30 sec x10
3 Clean & Jerks
Heavier than 231002 (95/65), nte 115/75
Rest 3:00 then C
C. EMOM 10:00
10-12 Wallballs nte 20# 10’
Rest 3:00 then D
D. Post WOD recovery
3:00 Foam rolling
Day 2- Tuesday 231017
A1. Choose HSPU or Dual DB work
(1) 5 strict HSPU -or- 5 Dual DB Z-press
(2) 5 Wall facing HSPU -or- 5 Dual DB strict press
(3) 5 Kipping HSPU -or- 5 Dual DB push press
All with :01 pause at full extension, rest TOM then A2
A2. AMRAP 30 sec
BJSD nte 24/20, rest TOM then A3
A3. AMRAP 45 sec
Hollowbody rocks, rest to 4:00 then back to A1 x3
Rest an additional 3:00 then B
B. For Time
21-15-9
Hang power snatches 75/55
15-9-3
Bar facing burpees over the bar
Day 3- Wednesday 231018
SPRINT DAY!
1 set every 3:00 x 2, rest to 20:00 then repeat
A. AFAP all reps UNBROKEN
10 thrusters 75/55
7 pull-ups/ring rows
Rest to 3:00 then A2
B. AFAP
8/6 calories ski
7 burpees AFAP
Rest to 6:00 then C
C. AFAP
15/12 calories assault bike sprint
Rest to 9:00 cab to A x 2
Day 4- Thursday 231019
A. AMRAP 5:00
Row/Ski/ or Bike erg
Set up the machine for 5:00. Look at average pace and s/m after 5:00.
Rest 3:00 then B
B. 5:00
Maintain s/m from A
Rest 3:00 then C
C. 5:00
Maintain average pace from C noticing how stroke rate impacts your pace.
Rest as needed then D
D. Yoga as recovery for Athletes
Day 5- Friday 231020
PARTNER WOD
A. For Time
Buy-in:
50 burpee medball clean wallballs
You go I go
ONE medball
Then:
100 alt DB power snatches 50/35
100 DU or 200 singles
50 t2b/hkr/k2e/t2b IG
50 BJSD nte 24”
25 Power cleans 95/65
25 Front squats
Reps for each movement can be broken up between partners, each partner must do at least 1 rep of each movement.
Cash out:
50 synchronized KBS 24/16kg
Day 6- Saturday 231021
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 231022
RedShed Rest Day
