Day 1- Monday 240506
A. 3 sets
30sec Hollowbody hold
30sec Side bridge
30sec Side bridge
30sec FLR
1:00 rest
Rest an additional 3:00 then B
B. AMRAP 20:00 add 3 reps to each movement each round
3.6.9.12.15.18.21.24.27.30…
Calorie row
Kettlebell swings 24/16kg
Double unders (x3 singles)
Day 2- Tuesday 240507
A. For Quality
20 unbroken back squats (week 1 of 4)
Rest to 5:00
B. EMOM 25:00
Min 1: 8/8 single arm bent over row, finishing weight from last week
Min 2: dual dumbbell bench press
Min 3: 3-5 (beat swing + beat swing + t2b)
Min 4: 15/12 calories (row/bike/ski/run)
Min 5: rest
Day 3- Wednesday 240508
Happy Birthday Coach Lily!
Repeat WOD 230508
A. 1 set every 3:00 x 10
Snatch grip DL + hang squat snatch + squat snatch + gymnastics movement
OR
Clean grip DL + hang squat clean thruster + squat clean thruster + gymnastics movement
AND choose 2 movements, alternate every other round
5-8: Hspu or Mu/c2b/pu or Bjsd
47: DU or crossover jump rope
(added 1 DU rep from last year)
Day 4- Thursday 240509
A. 8 sets
1:00 apparatus 1
1:00 apparatus 2
1:00 rest
Rest as needed then B
B. Yoga
Day 5- Friday 240510
A.1 every 2:00 x5
10 sec assault bike sprint
Rest an additional 2:00 then B
B. For Time
21-15-9 deadlifts 225/155
15-9-6 shuttle runs 50’
9-6-3 wall climbs (inchworm push-ups)
Day 6- Saturday 240511
Happy Birthday Coach Dan!
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240512
Happy Mother’s Day!
RedShed Rest Day
