Day 1- Monday 240617
A. EMOM 8:00
Min 1: run
Min 2: walking lunges
Rest 2:00 then B
B. EMOM 8:00
Min 1: 12-15 wallballs
Min 2: max abs of choice
Rest 2:00 then C
C. EMOM 10:00
Min 1: max renegade rows athlete’s choice
Min 2: 12-15 dual db deadlifts same load as renegade rows
Day 2- Tuesday 240618
A. Power Snatch 7×3
lift every 2:00
Rest to 15:00 then B
B. AMRAP 15:00
5 lateral burpees over barbell
5 50’ shuttle runs
30sec side bridge each arm
7-10 reps or 90sec SGG
Day 3- Wednesday 240619
A. EMOM 5:00
1 rope climb -or- 2 floor to stand to floor rope climbs
Rest 3:00 then B
B. 5 Sets 3:00 work 1:00 rest
4 pistol squats
6 alt db hang clean & jerk 75/50
10 double unders
*pick up where you left off at the start of each round for 1 cumulative AMRAP score
Day 4- Thursday 240620
A. Choose apparatus/distance
Bike 1000m – Row/Ski 500m – Run 400m
Go distance for time
Rest to 5:00 then B
B. AMRAP 25:00
Distance + rest (rest time = half of work time from A)
Day 5- Friday 240621
A. AMRAP 30:00
Burpee
BJSD
MU/C2B/Pull-up + T2B combo
OHS (80% of weight from Tuesday 6/18)
*300/350m row/ski after each round
increase reps by 1 rep each round
Day 6- Saturday 240622
Coach’s Choice
Classes 7, 8, 9am
Day 7- Sunday 240623
RedShed Rest Day
