Day 1- Monday 24527
Memorial Day
Classes 8, 9, 10am
A. For Time “Buro”
200m sandbag carry
34 bar facing burpees
60 wallballs
50 kbs 32/24kg
40 ground to overhead 95/65
34 bar facing coffee
200m sandbag carry
Day 2- Tuesday 240528
A. For Quality
20 unbroken back squats, build from last week (week 4 of 4)
Rest to 5:00 then B
B. EMOM 25:00
Min 1: 5 dual db bent over row at 3X3X tempo
Min 2: 5 dual db benchpress at 1313 tempo
Min 3: 3-5 (beat swing + beat swing + t2b)
Min 4: 15/12 calories (row/bike/ski/run)
Min 5: rest
Day 3- Wednesday 240529
A. 4 sets for time
200m run
30sec FLR
rest to 10:00 then B
B. AMRAP 7:00
20 alt db hang clean & jerks 50/35
10 goblet lunges
5 lateral burpee over DB
Rest 3:00 then C
C. AMRAP 7:00
20 wallballs
10 deadlifts 135/95
5 burpee pull-ups
Day 4- Thursday 240530
A. Row’d Royalty 17.3
250m row 30sec rest
500m row 1:00 rest
750m row 2:00 rest
1000m row done
Score A: 250m time
Score B: total rowing time
Day 5- Friday 240531
A. AMRAP 30:00 aerobic flow
400m run
10 bear complex 95/65
3 wall climbs
20 bjsd 24”
3 rope climbs
10 hand release burpee to target
farmer’s carry to the curb and back
Day 6- Saturday 240601
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240602
RedShed Rest Day
