Day 1- Monday 240415
A. AMRAP 8:00 90% effort
200m run
20 wallballs 20/14# 10/9’
Rest 3:00 then B
B. AMRAP 8:00 90% effort
10 BJSD 30/24”
20 push-ups/ 10 handstand push-ups
30sec FLR
Rest 3:00 then C
C. AMRAP 8:00 90% effort
200m run
6 power cleans 95/65
6 push press 95/65
Day 2- Tuesday 240416
A1. 5 back squats @ 33×1 tempo, 50% of last week’s load, rest TOM then A2
A2. 5-7 strict pull-ups or 3-5 pull-up negatives, rest to 3:00 then back to A1 x 5
Rest 3:00 then B
B. EMOM 12:00
Min 1: 10-15 hollow/arch swings on rings or bar
Min 2: max burpee + plate ground to overhead nte 45#
Min 3: 30 sec handstand hold
Day 3- Wednesday 240417
A. AMRAP 13:00 DBs nte 50/35
50’ (1 lap or 2 passes)Dual DB bear crawl
100’ (2 laps or 4 passes) Dual DB farmer’s carry
25’ Single arm overhead walking lunges Right arm
25’ Single arm overhead walking lunges Left arm
150’ (3 laps or 6 passes) shuttle run
10 pull-ups
80 du/160 singles
Rest 4:00 then B
B. For Time
rounds from A
Day 4- Thursday 240418
A. AMRAP 26:00
600m run
30 sec rest
200m run 90% effort
2:00 rest
**Row/ski: 750m, 250m
***Bike 1500m, 500m
B. Yoga
Day 5- Friday 240419
A. 1 complex every 2:00 x 6, build each set
1 snatch grip deadlift
1 hang power snatch
1 hang squat snatch
1 squat snatch
Rest an additional 2:00 then B
B. AMRAP 16:00 Aerobic Flow Pace
1 squat snatch at 100% of A
5 wall climbs
10 t2b
15 calories
10 deadlifts
5 mu/c2b/pull-ups
Day 6- Saturday 240420
Murph Prep
Classes 7, 8, 9
Day 7- Sunday 240421
RedShed Rest Day
