Day 1- Monday 240603
A. EMOM 5:00
2 alt DB hang clean & jerks, build each round
3 burpees over dumbbell
Rest 3:00 then B
B. AMRAP 9:00
7 t2b
5/5 db hang cleans at 80% of A
12 wallballs 20/14#
Rest 3:00 then C
C. 5 rounds for time
10 sumo deadlift with DB from A
10 reverse lunge off a 45# plate
20 medball Russian twists (2 for 1)
Day 2- Tuesday 240604
A. 5×5 Overhead Squats
1 set every 2:00, build to a heavy 5
Rest to 10:00 then B
B. 5:00 to prep and set-up
Summer Gymnastics Goal
no rest into C
C. AMRAP 12:00
200m run
7-10 reps of summer skill or 90sec
Day 3- Wednesday 240605
A. Tabata Mash-up, 8 rounds
20 sec dual db box step ups 20” 50/35
10 sec rest
20 sec burpees
10 sec rest
Rest 2:00 then B
B. For Time.5:00 cap
300 double unders or 50 box jumps athlete’s choice height nte 30”
Rest an additional 2:00 after cap then C
C. Tabata Mash-up, 8 rounds
20 sec ab-mat sit-ups
10 sec rest
20 sec push-ups
10 sec rest
20 sec ring rows
10 sec rest
Day 4- Thursday 240606
A. Row’d Royalty 22.2
Row 20 sec, rest 20 sec x 22
Score A: distance from interval 2
Score B: distance from interval 20
Score C: total distance
Day 5- Friday 240607
A. EMOM 10:00
Min 1: 12/10 calories
Min 2: 10 ohs @ 70% of tuesday
B. EMOM 10:00
Min 1: 7-10 bar facing burpees
Min 2: 5 hang power snatches
C: EMOM 10:00
Min 1: 5-10 reps mu/c2b/pu
Min 3: 3 squat snatches
Day 6- Saturday 240608
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240609
RedShed Rest Day
