Day 1- Monday 231023
A. 1 set every 3:00 x 4
3 power cleans + 10-15 wallballs
Same weight over the 4 sets. Start no lighter than the weight used 231016
B. 1 set every 3:00 x 3
3 power cleans + 10-15 wallballs
Increase load from A and use for 3 sets
C. 1 set every 3:00 x 3
3 power cleans + 10-15 wallballs
Increase load from B and use for 3 sets
Day 2- Tuesday 231024
A1. 30 sec max HSPU or DB Z-press nte 35/50, rest to 1:30 then A2.
A2. 30 sec max pistol squats, rest to 3:00 then A3
A3. 30 sec max t2b
Rest to 6:00 then B
B. AMRAP 6:00
HSPU or Z-press reps from A1
5 50’ Shuttle runs
Rest 2:00 then C
C. AMRAP 6:00
Pistol reps from A2
15 KBS 24/16kg
Rest 2:00 then D
D. AMRAP 6:00
T2B reps from A3
10 BJSD 24/20”
Day 3- Wednesday 231025
GRUNT WORK
A. AMRAP 40:00
30 Medball step-ups nte 20”
20 Calories row/ski/bike
10 Wall climbs
Heavy Sled push down
Heavy Sled pull back
Single arm bottoms up KB carry down and back each arm
30 Medball Russian twists
Day 4- Thursday 231026
A. 1 set every 4:00 x 6
30 sec sprint row/bike/ski
30 sec rest
Repeat distance at a recovery pace
Rest to 4:00 x6
Day 5- Friday 230127
A. 1 set every 2:00 x 5
Back squats from the rack
Rest to 12:00 then B
B. AMRAP 18:00
1 Deadlift 80% of A
1 Burpee broad jump
1 Ring or bar: MU, C2B, Pull-up
10 double unders/ 20 single
*double reps each round
1, 2, 4, 8, 16, 32
10, 20, 40, 80, 160, 320
Day 6- Saturday 231028
Coach’s Choice
Day 7- Sunday 231029
RedShed Rest Day
