Day 1- Monday 240108
A. Tabata Mash-up
20 sec hollow body rocks
10 sec rest
20 sec double under work
10 sec rest
X 8
Rest 2:00 then 2:00 then B
B. AMRAP 10:00 aerobic flow pace
Moderate load athlete’s choice
TGU to stand
Overhead carry down
TGU to the floor
Repeat other arm
5 50’ shuttle runs
Rest 3:00 then C
C. 5 Rounds for time 90-95% effort
3 t2b
4 hang power snatches 95/65
5 overhead squats
6 calories row or ski
Day 2- Tuesday 240109
Open WOD Repeat
A. 5 sets
20 sec assault bike sprint immediately into recovery box push-up + step-up + squat to 1:30
1:30 rest
Rest an additional 3:00 then B
B. Open WOD 13.2 Repeat
AMRAP 10:00 80-90% effort
5 sh2oh rx 115/75 masters 55+ 95/55
10 deadlifts
15 bjsd 24/20
Day 3- Wednesday 240110
A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2
A2. 30 sec hollow body hold + 30 sec ab-mat sit-ups, rest to 3:00 then back to A1 x 3
Rest an additional 3:00 then B
B. 1 set every 2:30 x 6
3 tng cleans: sets 1-3 power cleans, sets 4-6 squat cleans, build every other set
3 bar facing burpees over the bar
3/5/7 MU/c2b/pull-ups
Day 4- Thursday 240111
Aerobic Intervals & Yoga
A. 4 sets
5:00 work
1:00 rest
Pick a different machine each set
B. Yoga
Day 5- Friday 240112
REPEAT WOD 201202
A. For time 40:00 cap
100 calories (apparatus is athletes choice AB is recommended)
75 Russian kbs 24/16kg
*50 wallballs 20# 10’/ 14# 9’
75 Russian kbs
100 calories same machine as start
*5 burpees + 30 du/50 singles every stop or drop of the medball
Day 6- Saturday 240113
Prep: Coach’s choice
Open WOD 21.1 Repeat
For Time 15:00 cap
3 wall walks
30 double unders
6 wall walks
60 du
9 ww
90 du
15 ww
150 du
21 ww
210 du
Day 7- Sunday 240114
RedShed Rest Day
