Day 1- Monday 250324
A1. 4/4 RFESS each leg at 50×1 tempo, rest to 1:30 then A2
A2.10/10 bent over rows, no rest into A3
A3. :30 Inversion hold
Rest to 4:00 then back to A1 x 3
Rest and additional 3:00, then B
B. AMRAP 15:00
7 ring push-ups
7 pull-ups
12 deadlifts 95/65
12 front squats 95/65
1:00 cardio of choice
Day 2- Tuesday 250325
Repeat WOD 180116, 180612
A1. 90sec SB… rest 30sec, then A2
A2. 90sec SB… rest to 5:00 on timer, then B1
reset clock to 0:00
B1. @ 0:00… perform workload @ 75% effort
12-9-6
heavy kb swings
burpees
t2b
B2. @ 10:00… perform workload @ 85% effort
12-9-6
heavy kb swings
burpees
t2b
B3. @ 20:00… perform workload @ 95% effort
12-9-6
heavy kb swings
burpees
t2b
Day 3- Wednesday 250326
A. EMOM 10:00
Min 1: 30 sec farmer’s hold + 30 sec max bjsd 24/20”
Min 2: rest
B. EMOM 10:00
Min 1: 4 hang squat clean thrusters, build
Min 2: rest
C. EMOM 10:00
Min 1: 7/5 cal row + 5 burpees over the rower
Min 2: rest
Day 4- Thursday 250327
A. Complete each interval @ 90% aerobic effort
8:00, rest 4:00
4:00, rest 2:00
2:00, rest 1:00
1:00, rest 30se
30sec… no more intervals
B. Yoga for Athletes
Day 5- Friday 250328
Partner WOD
A. For Time, partition as desired, one athlete working at a time
800m partner sandbag run
100 sandbag squats
40 renegade rows nte 35/25
100 burpee box jumps 24/20”
200 double unders (3x single)
Day 6- Saturday 250329
Coach’s choice
Classes 7, 8am
No 9am class today Power Monkey seminar starts at 10am
Day 7- Sunday 250330
RedShed Rest Day
Power Monkey seminar
