Programming Week of 240325

Repeat WOD 160328

warm-up – Coach’s Choice

Barbells not to exceed 95/65 for all AMRAPs

A. AMRAP 5:00 @ 80-90% effort

5 power snatch

10 ohs

15 double unders – OR – 45 singles

rest 3min, then B

15 wall balls

10 sdhp

5 wall climbs – OR – burpees

rest 3min, then C

C. AMRAP 5:00 @ 80-90% effort

calories… rower – OR – AB

rest to 30:00 on timer, then D… during rest period accumulate 60sec total of SB each side & FLR… (60sec of each)

thrusters… 5 burpees EMOM, starting at 30:00

E. post WOD body maintenance

Repeat WOD 160329

warm-up – Coach’s Choice

A1. 6 cgbp, rest 30sec then A2

A2. pull-up cluster – 5. 5. 5, rest 10sec @ dots, rest 30sec then A3

A3. sled push, one direction…, rest to 4:00on timer, then back to A1, x 3 (0:00, 4:00, 8:00)

rest to 15:00 on timer, then start the B

B. EMOM 10:00… barbells not to exceed 135/95

evens – 1-2 rope ascents – OR – 5 burpee pull-ups

odds – 10 shoulder to overhead

rest to 30:00 on timer, then C

C. 1 unbroken set of air squats, capped at 150 reps

D. post WOD body maintenance

Repeat WOD 160330

warm-up – Coach’s Choice

A. EMOM 8:00

evens – 3 squat cleans

odds – 5 front rack step-ups each leg… keep foot on the box, do 5 right, then 5 left… 12”

rest to 10:00 on timer, then B

B. EMOM 8:00

evens – 3 snatches – athlete’s choice… power or squat

odds – 6 front rack lunges, total reps, alt legs

rest to 25:00 on timer, then C

C. 5 sets @ 80-90% effort… barbells not to exceed 105/70

200m row

12 bjsd – 24”/20”

7 clean & jerk

rest 1min b/t sets

D. post WOD body maintenance

A. Tabata row or ski for total distance

8x 20sec work, 10sec rest

Rest 2:00

B. Repeat total distance from A

Rest to 12:00

Repeat A & B

C. Yoga

Jani-Ro tonight

No 4:30pm class

A. 1 set every 3:00 x5 (0:00, 3:00, 6:00, 9:00, 12:00)

Start in a push up position: sprint down + sled drag back + 5 burpees AFAP

Rest to 18:00 then B

B. For time


Dual db squat cleans 50/35


Cash out 400m run

Coach’s Choice

Classes 7, 8, 9am

RedShed Rest Day

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