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Programming Week of 230918

Day 1 Monday 230918 A AMRAP 7:00 90% effort 7 v-ups 14 double unders 42 singles 7 kb sdlhp 2416kg Rest to 10:00 then B B AMRAP 7:00 90% effort 5 pull-ups 55 db power snatches 5035 10 single db reverse front rack lunges Rest to 20:00 then C C AMRAP 10:00 90% effort 200m run 10 wallballs nte 20# 30 sec FLR Day 2 Tuesday 230919 A1.
By
Shawn
Programming Week of 230918

Shawn

   •    

Day 1 Monday 230918

A AMRAP 7:00 90% effort

7 v-ups

14 double unders/ 42 singles

7 kb sdlhp 24/16kg

Rest to 10:00 then B

B AMRAP 7:00 90% effort

5 pull-ups

5/5 db power snatches 50/35

10 single db reverse front rack lunges

Rest to 20:00 then C

C AMRAP 10:00 90% effort

200m run

10 wallballs nte 20#

30 sec FLR

Day 2 Tuesday 230919

A1. 5 push presh, rest TOM build each set

A2. 3-5.3-5-3-5.3-5 strict pulling reps rest 10sec at dot

Rest to 3:00 back to A1 x 3

Rest to 10:00 then B

B EMOM 10:00

Min 1: burpee box jump overs 24/20

Min 2: rest

Rest to 22:00 then C

C For Time

10-8-6-4-2

T2B

2-4-6-8-10

Alt db hang clean and jerk 50/35

Day 3 Wednesday 230920

Sprint day

A1. 0:00, 9:00… 20:00, 29:00

5 50’ shuttle run (down and back = 1) + 30 lunges

A2. 3:00, 12:00… 23:00, 32:00

10 sec AB sprint + 30 air squats

A3. 6:00, 15:00… 26:00, 35:00

6/4 calorie ski + 30 push-ups

After 15:00 rest to 20:00 then repeat

Day 4 Thursday 230921

A Aerobic Intervals

6:00 apparatus 1

3:00 rest

6:00 apparatus 2

3:00 rest

6:00 apparatus 3

Rest as needed then B

B Yoga recovery

Day 5 Friday 230922

HAPPY BIRTHDAYS!!!!

Coach Katie

Coach Mary G

Janice Garry

Rani Ginalski

A 11 rounds for time

2 deadlifts

2 hang power cleans

2 front squats

2 sh2oh

2 burpees over bar

2 t2b + pu/c2b/mu combo

*22 DU/ 5 bjsd every 4:00 starting at 0:00

0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 22:00…

*build barbell every other round including the 11th round

1, 3, 5, 7, 9, 11

Day 6 Saturday 230923

Coach’s choice

Classes 7, 8, 9am

Day 7 Sunday 230924

RedShed Rest Day

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