Day 1- Monday 240115
Partner WOD
A. AMRAP 30:00
P1: 10 Devil’s Press + 20 Dual DB walking lunges 50/35
P2: Row/ski/or bike for calories
Switch when P1 completes the lunges
After each partner completes a round then
P1: 60 sec FLR
P2: burpees over partner
Switch after the minutes
Back to the DP
Day 2- Tuesday 240116
A1. 8-10 barbell bent over rows, rest TOM then A2
A2. 60 sec TGU,moderate to challenging load athlete’s choice, rest to 3:00 then back to A1 x4
No additional rest then B
B. Row/Ski/Bike 3:00
80-90% effort
Rest 3:00 then C
C. CrossFit Open WOD 14.2
0:00- 3:00
2 rounds
10 OHS rx 95/65 scaled 65/45
10 C2B scaled jumping c2b pull-ups
3:00- 6:00
2 rounds
12 OHS
12 C2B
6:00- 9:00
14 OHS
14 C2B
Day 3- Wednesday 240117
A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2
A2. 30 sec hspu or hrpu + 30 sec v-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
1 squat clean
1 hang squat clean
1 front squat
30 du/ 60 singles
build every round
Day 4- Thursday 240118
Aerobic Intervals & Yoga
Pick 2 machines
Run = 200m
Row or Ski = 250m
Bike = 500m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat
B. Yoga
Day 5- Friday 240119
A. 10:00 prep
Coach’s choice
Rest 3-5:00 then B
B. CrossFit Open WOD 14.5
21-18-15-12-9-6-3
Thrusters rx 95/65 scaled 65/45
Bar facing burpees over the bar
Day 6- Saturday 240120
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240121
RedShed Rest Day
