Day 1- Monday 240304
A. EMOM 12:00 skillwork
Min 1: Ring Skills (muscle ups/toes to ring/ dips/ supports/ false grip hang…)
Min 2: Single leg squat work (pistols/ high single leg step ups)
Min 3: Handstand work (push-ups, kicking up, walking, wall climbs)
Rest 2:00 then B
B. Tabata Mash-up, 8 rounds
20 sec strict push-ups, 10 sec rest
20 sec abmat sit-ups/ghd, 10 sec rest
No rest into C
C. Tabata mash up, 8 rounds
20 sec ring rows, 10 sec rest
20 sec lunges, 10 sec rest
Day 2- Tuesday 240305
A1. 5 barbell push press from rig, rest TOM then A2
A2. 5 tempo goblet squats 31×1, rest to 3:00then back to A1 x 5
rest an additional 2:00 then B
B. AMRAP 13:00
1 Wall climb
2 Shuttle run
3 Kettlebell swings 24/16
Increase each round by 1, 2, 3, reps
Round 1: 1, 2, 3
Round 2: 2, 4, 6
Round 3: 3, 6, 9
Round 4: 4, 8, 12…
Day 3- Wednesday 240306
Repeat 190308
A. 3 sets @ 90% effort… barbells nte 115/75
9 bjsd – 24”/20”
7 front squats
5 burpees over bar
3 t2b
rest to 8:00 on timer, then B
B. 3 sets @ 90% effort
9 t2b
7 bjsd
5 front squats
3 burpees over bar
rest to 16:00 on timer, then C
C. 3 sets @ 90% effort
9 burpees over bar
7 t2b
5 bjsd
3 front squats
rest to 24:00 on timer, then D
D. 3 sets @ 90% effort
9 front squats
7 burpees over bar
5 t2b
3 bjsd
Day 4- Thursday 240307
Last week of this progression
Pick 2
Run: 1600m
Row/Ski: 2000m
Bike: 4000m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat starting on the opposite machine
B. Yoga
Day 5- Friday 240308
A. AMRAP 10:00
Sled push and pull
Rest 2:00
B. AMRAP 18:00
50 medball step-ups 20” 20#
50 calories
50 double unders
30 sumo deadlift high pulls 24/16
30 wallballs 10’ 2#, 9’ 14#
30 double unders
20 bar facing burpees
20 single arm KB hang clean & jerk 24/16
20 double unders
Day 6- Saturday. 240309
CrossFir open 24.2
Day 7- Sunday 240310
RedShed Rest day and recovery yoga 9-10:15am
