Day 1- Monday 240205
A1. Goblet squats, 3021 x 5, rest TOM then A2.
A2. AMRAP 30sec ring rows + AMRAP 30 sec push-ups
rest to 3:00 then back to A1 x3
rest 1:00 then B
B. EMOM 10:00
Min 1: farmer’s carry
Min 2: shuttle runs
rest 2:00 then C
C. EMOM 10:00
7-10 wallballs + 6-10 alt db snatches 50/35
Day 2- Tuesday 240206
A. EMOM 6:00
snatch skill work, keep it light!
3 position power snatch
rest 3:00 then B
B. AMRAP 5:00
5 power snatches 115/75
8 bar facing burpees over the bar
rest 3:00 then C
C. AMRAP 4:00 *add weight
3 power snatches 135/95
6 alt dual db step-ups 50/35, 24/20”
rest 3:00 then D
D. AMRAP 3:00 *add weight
1 power snatch 155/105
3 RMU or chest to rings or pull-ups
Day 3- Wednesday 240207
Open Repeat WOD 20.2
A. Coach’s Choice
10-7min prep
rest 3:00 then B
B. AMRAP 20:00
4 dual db thrusters 50/35 (35/20)
6 t2b (hkr)
24 double unders (24 singles)
Day 4- Thursday 240208
Aerobic intervals
Pick 2 machines
Run: 800m
Row/Ski: 1000m
Bike: 2000m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat starting on the opposite machine
B. Yoga
Day 5- Friday 240209
A. 1 complex every 1:30 x 6
1 deadlift
1 hang power clean
1 hang squat clean
1 front squat
1 push jerk/split jerk
rest 3:00 after 6th round then B
B. AMRAP 18:00
*1 complex 80-85% of “A”
5: lunge + lunge + burpee over barbell (lateral)
15 ghd or 15 feet anchored sit-ups
20 calories
*add a rep to reach complex movement each round
2 dl + 2 HPC + 2 HPC + 2 fs + 2 pj…
Day 6- Saturday 240210
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240211
RedShed Rest Day
