Day 1- Monday 231030
A. AMRAP 5:00
Cardio of choice 80-90% effort
Rest 3:00 then B
B. 1 set every 30sec x 10
3 clean & jerks
Heavier than 231016 (115/75), nte 125/85
Rest 5:00 then C
C. EMOM 12:00
Min 1: walking lunges
Min 2: hrpu
Min 3: Russian plate twists athlete’s choice
Min 4: rest
Day 2- Tuesday 231031
Happy Halloween 👻 🎃
A. EMOM 8:00
Death by Devil’s press nte 50/35
Increase reps by 1 each minute, starting with 1 rep
1, 2, 3, 4, 5, 6, 7, 8
Rest 2:00 then B
B. EMOM 8:00
Death by t2b, GHD, V-up, or medball-sit-up
Increase reps by 2 each minute starting with 2 reps
2, 4, 6, 8, 10, 12, 14, 16
Rest 2:00 then C
C. EMOM 8:00
Death by Wall Balls
Increase reps by 3 each minute starting with 3 reps
3, 6, 9, 12, 15, 18, 21, 24
Day 3- Wednesday 231101
SPRINT DAY!
A. AFAP
45 sec suicide runs in sled lanes
Rest to 3:00 then B
B. AFAP
10 hang power snatches 75/55 + 7 squat hops to plate
Rest to 6:00 then C
C. AFAP
15/12 calorie ski
Rest to 9:00 then back to A x 2
Rest 5:00 after 2nd round then repeat
Day 4- Thursday 231102
A. AMRAP 24:00
Row/ski/bike/run for distance
45 sec FLR every 3:00 starting at 0:00
0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00
Day 5- Friday 231103
A. 1 complex every 90sec x 6
Deadlift
Squat clean
Front squat
Push/Split jerk
*build the bar each round
Rest to 12:00 then B
B. AMRAP 18:00 aerobic flow effort
*1 squat clean & jerk 90% of “A”
7 bar facing burpees over the bar
30 double unders
7mu/ 9 c2b/ 11 pull-ups
30 calories row or ski
*increase 1 rep each round
Day 6- Saturday 231104
Coach’s Choice
Day 7- Sunday 231105
RedShed Rest Day
