Day 1- Monday 240129
A. Tabata mash-up 8 rounds
20 sec air squats or pistols
10 sec rest
20 sec hrpu
10 sec rest
Rest 2:00 then B
B. 7 Rounds for Time
10 alt db power snatches 50/35
5 burpee box jump overs 24/20”
1 rope climb or 3 knees to elbow
10/8 calories
Day 2- Tuesday 240130
Open Repeat WOD 15.4
A. EMOM 7:00
10 sec handstand hold + max crossovers to 30sec
rest 2:00 then B
B. EMOM 7:00
1 power clean
build every round
rest 3:00 and adjust barbell for C
C. Open WOD 15.4
AMRAP 8:00
3-6-9-12-18-21-24-27…increase by 3 reps each round
handstand push-ups (dual DB push press 45/30)
3-3-3-6-6-6-9-9… increase by 3 reps every 3rd round
cleans 185-125 (115/75)
Day 3- Wednesday 240131
Athletes can start at A, B, or C
A. AMRAP 3:00 90-95% effort
10 kettlebell swings 24/16kg
5 burpees
Rest 1:30 then B
B. AMRAP 3:00 90-95% effort
10 wallballs 20/14# 10/9’
5 C2B or Pull-ups
rest 1:30 then C
C. AMRAP 3:00 90-95% effort
20 double unders or 40 singles
6 alt db hang clean & jerk 50/35
rest 5:00 then repeat A, B, C
Day 4- Thursday 240201
5:30pm open gym and 7:00pm Friday WOD on THURSDAY start this week!
Aerobic intervals
Pick 2 machines
Run: 600m
Row/Ski: 750m
Bike: 1500m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat starting on the opposite machine
B. Yoga
Day 5- Friday 240202
Open Repeat WOD 13.1
A. 3 sets
30 sec SB left
30 sec SB right
30 sec FLR
30 sec hollow body
1:00 rest
Rest an additional 3:00 then B
B. Open WOD 13.1
AMRAP 17:00
40 burpees
30 snatches 75/45 (45/35)
30 burpees
30 snatches 135/75 (75/55)
20 burpees
30 snatches 165/100 (100/75)
10 burpees
AMRAP snatches 210/120 (120/95)
Day 6- Saturday 240203
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240204
RedShed Rest Day
