Programming Week of 240401

Day 1- Monday 240401

Repeat WOD 190408

warm-up – Coach’s Choice

A. 1 set every 90sec for 7 total sets…

1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordingly

rest to 15:00 on timer, then B

B. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t sets

rest exactly 1min after 5th set, then C

C. 5 sets AFAP 

20 double unders/singles

10 burpees

D. post WOD recovery

Day 2- Tuesday 240402

Repeat WOD 190409

warm-up – Coach’s Choice

A1. 7 RFESS each leg… load with dumbbells… rest to top of minute, then A2

A2. 8 barbell strict press… rest to 3:00 on timer, then back to A1, x 3

(A1 @ 0:00, 3:00, 6:00)

rest to 10:00 on timer, then

B. EMOM 5:00

2. 2. 2. – power snatches… rest 10sec @ dots

rest to 20:00 on timer, then C

C. AMRAP 10:00 @ 90% effort

Run 1 Lap of farmer’s carry loop… (weather permitting… sub = 30 bjsd @ 24”/20”)

15 wall balls

5 wall climbs – OR – 15 hrpu

D. post WOD recovery

Day 3- Wednesday 240403

Repeat WOD 190410

warm-up – Coach’s Choice

A1. 6 front rack lunges… rest to top of minute, then A2

A2. 8 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3

(A1 @ 0:00, 3:00, 6:00)

rest to 10:00 on timer, then B

B. 55 kb swings… 30sec wall sit every break in reps… kb is athlete’s choice

rest to 20:00 on timer, then C

C. 10:00 workload… dumbbells nte 50/35

2-4-6-8-10-12… and so on until time expires

dumbbell hang clean & jerks (each arm)

*execute 1 rope climb – OR – 3 pull-ups + 3 t2b after each completed set

D. post WOD recovery

Day 4- Thursday 240404

Murph Prep & Yoga

A. AMRAP 24:00

200m run (250m row or ski, 500m bike)

5 pull-ups

10 push-ups

15 air squats

200m run (250m row or ski, 500m bike) same modality 

1:00 rest

Day 5- Friday 240405

Repeat WOD 190412

warm-up – Coach’s Choice

A. 5 x 20sec shuttle sprints… sprint every 2min

rest to 10:00 on timer, then B

B. 50 burpee box jumps @ 24”/20” + 60sec FLR immediately after 50th rep

rest to 20:00 on timer, then C

C. For time… capped @ 10:00

5. 4. 3. 2. 1.

manmakers… dumbbells nte 35/20

Man Maker

*execute 20 wall balls @ dots

D. post WOD recovery

Day 6- Saturday 240406

WOD – Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240407

RedShed Rest Day