Last week of the strength cycle. We’ll retest the 1 rep max (1RM) front squat. Know your weight from week 1 and exceed it!!!
Saturday 9am returns this week!
Day 1 – Monday
A. AMRAP 20:00
20 calorie row
20 wallballs 20/14# 10/9’
20 burpees to a 45# plate
Day 2 – Tuesday 240827
A. Push press 3×5 (week 6 of 6)
From the rack, 5-10 lb more than last week or 75% of your week 1
Press every 2:30
Rest an additional 3:00 then B
B. For Time
30-20-10
Kettlebell swings 24/16kg
Box jump step downs 24/20”
Pull-ups
Day 3- Wednesday 240828
A. Front Squats
5-5-3-3-1-1-1-1
Squat every 3:00, start at weight from last week
Day 4- Thursday 240829
*** Back to school nutrition seminar 5:30pm
A. 1 set every 3:00 x 7
1:00 row for distance + 5 ring rows + 5 push-ups + 5 sit-ups
SCORE = total distance over the 7 rounds
B. Yoga for athletes
Day 5- Friday 240830
A. 1 set every 2:00 x 5
3 deadlifts
3 hang power cleans
3 push press
Build every set
Rest to 12:00 then B
B. AMRAP 18:00
400m run
1-3 rope climb or 3-9 rope k2e
3 wall climbs
5 thrusters 80% of “A”
Day 6- Saturday 240831
Coach’s Choice
Classes 7, 8, & 9am
Day 7- Sunday 240901
RedShed Rest Day
