Day 1- Monday 240212
A. EMOM 10:00
Min 1: 6 dual db curls + 6 dual db sh2oh
Min 2: AMRAP 30sec dual db step ups 20”
B. EMOM 10:00
Min 1: t2b clusters 3-5.3-5.3-5 rest 10sec at dots
Min 2: 5-10 dips
EMOM 10:00
Min 1: 50du/100 singles
Min 2: devil’s presses
Day 2- Tuesday 240213
A. For distance
5:00 apparatus of choice
rest 3:00 then B
B. 1 set every 2:00 x 5
3 tng power cleans + 15 wallballs, build barbell every round
no additional rest before C
C. 1 set every 3:00 x 5
5 deadlifts + 5 bar facing burpees over the bar, build barbell every round
Day 3- Wednesday 240214
Open Repeat WOD 22.1
A. 5 sets 10:00 cap
250m row/ski
7 burpees
rest 3:00 then B
B. Open WOD 22.1
AMRAP 15:00
3 wall walks
12 alt db power snatches 50/35#
15 box jump overs 24/20”
Day 4- Thursday 240215
Aerobic intervals
Pick 2 machines
Run: 1000m
Row/Ski: 1250m
Bike: 2500m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat starting on the opposite machine
B. Yoga
Day 5- Friday 240216
A. EMOM 30:00, athletes can start at any station
Min 1: 5 pull-ups + 10 push-ups + 15 air squats
Min 2: shuttle runs
Min 3: Rest
Min 4: AMRAP stone 2 shoulders
Min 5: 9/7 assault bike calories
Day 6- Saturday 240217
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240218
RedShed Rest Day
