Day 1- Monday 240429
A. AMRAP 5:00
Heavy sled pushes
rest 2:00 then B
B. EMOM 6:00
14-18 alternating dumbbell hang cleans
weight athletes choice, building optional
rest 2:00 then C
C. AMRAP 5:00
Box jump step down 24/20, jump on something
rest 2:00 then C
D. EMOM 6:00
10-15 push-ups
Day 2- Tuesday 240420
A1. 5 box squats, start at 50% of week 1 Andre build, rest to TOM then A2
A2. 10/10 bent over bum bell rows
rest to 3:00 then back to A1 x 5
Rest an additional 3:00 then B
B. EMOM 12:00
Min1: 10-15 beat swings
Min 2: 5-7 strict press
Min 3: 30sec amrap shoulder taps
Day 3- Wednesday 240501
A. AMRAP 40:00
Medball Medley
medball nte 20# use the same medball for all movements
200m medball run
30 medball step-ups 20”
200m medball run
30 medball sit-ups/medball ghd
200m medball run
30 medball sdlhp
200m medbal run
30 reverse lunge wallballs
200m medbal run
30 medball Russian twists
200m medball run
30 medball cleans
Day 4- Thursday 2405024
A. 4 sets
Pick 2
2:00 work apparatus 1
1:00 rest
2:00 work apparatus 2
1:00 rest
B. Yoga
Day 5- Friday 240503
Running clock for total time
A. For Time, Weight 1
3.3.3.3.3.3.3
tng squat clean thrusters, step over barbell at dot (.)
21 bar facing burpees
21 Pull-ups
Rest 2:00 then B
B. For Time, Weight 2
3.3.3.3.3
Tng squat clean thrusters, step over barbell at dot(.)
15 bar facing burpees
15 pull-ups
Rest 2:00 then C
C.For Time, Weight 3
3.3.3
Squat clean thrusters, step over barbell at dot(.)
9 bar facing burpees
9 pull-ups
Day 6- Saturday 240504
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240505
RedShed Rest Day
