Day 1- Monday 240219
A. 30 Rounds
5 dual db hang squat cleans 45/30
3 box jump step downs 30/24
1 bar muscle up
Day 2- Tuesday 240220
A1. 10 renegade rows without the push up, rest TOM then A2
A2. 8/8 half kneeling db press, rest TOM then A3
A3. AMRAP 30sec t2b, rest to 5:00 then back to A1 x5
No additional rest then B (15:00)
B. 5 sets
1:00 max calories
1:00 max shuttle runs
rest 3:00 then C
C. For Time AFAP
21-15-9
kbs 24/16
goblet squats 24/16kg
Day 3- Wednesday 240221
A. 2 Sets capped at 10:00
30sec reverse plank
30sec flr
30sec sidebridge
30sec sidebridge
500m row/ski
rest to 15:00 then B
B. 3 RFT
25 ghd
50’ OHWL barbell 75/55
100 double unders
1:00 rest
Day 4- Thursday 240222
Aerobic intervals
Pick 2 machines
Run: 1200m
Row/Ski: 1500m
Bike: 3000m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat starting on the opposite machine
B. Yoga
Day 5- Friday 240223
A. Coach’s Choice
warm-up & prep
B. Open WOD 16.4, 17.4
AMRAP 13:00
55 deadlifts rx 225/155, scaled 135/95
55 wallballs rx 20# 10’/ 14# 9’, scaled 20# 9’, 10# 9’
55 calorie row
55 rx hspu, scaled hrpu
Day 6- Saturday240224
Coach’s Choice
WODs 7, 8, 9am
Day 7- Sunday 240225
RedShed Rest Day
