Day 1- Monday 231204
A. AMRAP 5:00 80-90% effort
10 dual db deadlifts 50/35
10 hrpu
Rest 3:00 then B
B. AMRAP 5:00 80-90% effort
10 kb goblet squats
5/5 kb push press 24/16kg
Rest 3:00 then C
C. AMRAP 5:00 80-90% effort
10 alt single arm devil’s press 50/35
10 alt lunges, no load
Rest 3:00 then D
D. AMRAP 5:00 80-90% effort
5/5 single arm db thrusters 50/35
10 pull-ups
Day 2- Tuesday 231205
A1. 5 deadlifts, rest tom then A2 build to a heavy unbroken 5
A2. 5-8 strict and weighted dips, rest to 3:00 then back to A1 x 5
Rest an additional 3:00 then B
B. Every 1:30 x 5, reps unbroken
5 hang power cleans
5 front squats
5 strict press
No rest after 5th set into C
C. For distance 3:00
Row/bike/ski/run
Day 3- Wednesday 231206
GRUNT WORK!
A. AMRAP 10:00
Sled push and pull
Rest 5:00 then B
B. AMRAP 30:00 aerobic flow pace
35 calories
10 lunge + lunge + burpee + lateral hop up and over 45# plate
1:00 plate pinch hold, accumulate 1:00
1:00 max DU or box jumps
20 alt single leg V-ups with medball or plate nte 10#
Day 4- Thursday 231207
Aerobic Intervals + Yoga
A. For total distance
10:00 work
Rest 3:00
5:00 work
Rest 2:00
3:00 work
Rest 1:00
1:00 rest
Rest then B
B. Yoga
Day 5- Friday 231208
Holiday Party. No afternoon classes
A. For Time
10-20-30-20-10 medball 20/14
Medball step-ups nte 24”
Medball deadlifts
Medball clean
Medball sit-ups
Day 6- Saturday 231209
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 231210
RedShed Rest Day
Happy Birthday Coach Jessica!
