Day 1- Monday 231127
Athletes can start at Min 1, 2, 3, 4, or 5
A. EMOM 30:00
Min 1: 5 bench press , find a heavy 5
Min 2: 5/5 goblet RFESS, weight is athlete’s choice
Min 3: 10-12 calories row/bike/ski/run
Min 4: choose 1 of the following rope skills to work on:
- 1-3 rope climbs
- 3 wrap feet and reach
- 1-3: Seated to stand “L” rope climb
- 1-3: Rope pull to stand + 3 k2e + rope lower to floor
Min 5: Rest
Day 2- Tuesday 231128
A. AMRAP 3:00 80-90% effort
50 wallballs 20/14# 10/9’
30 burpees
Rest 3:00 then B
B. AMRAP 6:00 80-90% effort
10 alt DB power snatches 50/35
3 wall climbs -or- 3 inchworm push-ups
30 du -or- 60 singles
Rest 4:00 then C
C. AMRAP 12:00
10 single DB box step overs nte 20” 50/35#
6 alt DB hang squat cleans
10 GHD -or- feet anchored sit-ups
6 plate push-ups
Rest 1:00 then D
D. TEST 1:00
Core hold of choice
Day 3- Wednesday 231129
REPEAT 220328: SPRINT DAY
Athletes can start @ A1, A2 or A3
A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2
A2. Sandbag push down & back, x 2… rest to 4:00, then A3
A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2
Rest 6min, then repeat
B. post WOD recovery
Day 4- Thursday 231130
A. Choose 1 machine
3:00 work
Rest 2:00
5:00 work
4:00 rest
10:00 work
Done
B. Yoga Recovery
Day 5- Friday 231201
REPEAT 171110
A. 3 sets @ 80-90% effort… barbells nte 75/55
9 sdhp
7 bjsd… 24”/20”
5 burpees
rest to 6:00 on timer, then B
B. 3 sets @ 80-90% effort… barbells nte 95/65
9 wall balls
7 hang power snatch
5 bmu/pull-ups/jpu/ring row
rest to 14:00 on timer, then C
C. 3 sets @ 85-95% effort… barbells nte 115/75
9 t2b/k2e/hkr/abmats
7 burpees over bar
5 hang squat cleans
rest to 23:00 on timer, then D
D. 3 sets @ max effort… barbell nte 135/95
9 deadlifts
7 dumbbell push press… 50/35
5 burpee pull-ups – OR – 5 burpee bmu
Day 6- Saturday 231202
Coach’s Choice
7, 8, 9am classes
Day 7- Sunday 231203
RedShed Rest Day
