Day 1- Monday 231211
A. AMRAP 10:00
12/10 cal row
10 burpees
Rest 3:00 then B
B. EMOM 5:00
5 thrusters + 5 pull-ups or ring rows 95/65
Rest 3:00 then C
C. 5 Rounds for time 10:00 cap
5 cal row
5 burpees
5 thrusters
5 pull-ups
Day 2- Tuesday 231212
A1. 3 deadlifts, rest tom then A2 build to a heavy unbroken 3
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
1 power clean
6 front rack lunges
5 strict press
C. For distance 3:00
Row/bike/ski/run
Day 3- Wednesday 231213
SPRINT DAY
A1. 10 wallballs + 7 burpees AFAP, rest to 3:00 then A2
A2. 45sec shuttle runs lengthwise in the gym, rest to 3:00 then A3
A3. 15/12 cal assault bike sprint, rest to 3:00 then back to A1x 2
Rest an additional 5:00 after 2nd set then repeat
Day 4- Thursday 231214
A. 4 sets
5:00 work, 2:00 rest
B. Yoga
Day 5- Friday 231215
A. AMRAP 6:00
2 Turkish get-ups moderate load
10 hollowbody rocks
Rest 4:00 then B
B. AMRAP 20:00
10 alt db hang clean & jerk 50/35
10 burpee box jumps 24/20
3 rope climbs or 9 knees to elbow (on rope or pull-up bar)
70 double unders or 140 singles
30 sec wall sit
Day 6- Saturday 231216
Coach’s choice
Classes 7, 8, 9am
Day 7- Sunday 231217
RedShed Rest Day
