Day 1- Monday 240513
A. 4 rounds for time
200m run
30sec FLR
Rest to 10:00 then B
B. AMRAP 20:00 Mainsite WOD 231205
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
Day 2- Tuesday 240514
A. For Quality
20 unbroken back squats, build from last week (week 2 of 4)
Rest to 5:00
B. EMOM 25:00
Min 1: 8 dual dumbbell bent over row with 03sec pause at top of pull
Min 2: 10 dual dumbbell seesaw 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 240515
A. AMRAP 5:00
20 alt db snatches 50/35
20 walking lunges
Rest 1:00 then B
B. AMRAP 5:00
10 goblet squats
10/10 db shoulder 2 overhead 50/35
Rest 1:00 then C
C. AMRAP 3:00
burpee over dumbbell
rest 3:00 then repeat A-C
Day 4- Thursday 240516
A. 2 Sets
5:00 apparatus 1
5:00 apparatus 2
3:00 rest
B. Yoga
Day 5- Friday 240517
A. 7:00 clock
Build to a heavy power clean
Rest to 10:00
B. 20 rounds for time
5 wallballs
3 bar facing burpees
1 power clean 90% of A
Day 6- Saturday 240518
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240519
RedShed Rest Day
