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Programming Week of 230925

1 handstand or push-up negatives rest 10sec at dot Min 2: 8-10 GHD or DB foot anchored sit-ups Min 3: 30sec max OH walking lunges nte 45# Min 4: 8-10 back extension or Superman Rest 4:00 then B B.
By
Shawn
Programming Week of 230925

Shawn

   •    

Day 1- Monday 230925

A. For time

12-9-6

T2B

BJSD 24/20

Dual DB power cleans 40/25

Rest to 10:00 then B

B. AMRAP 10:00

Row or ski for distance

5 Devil’s presses every 300m 40/25

Rest 3:00 then C

C. For time

12-9-6

Dual DB push press 40/25

Medball cleans 20/14

Pull-ups

Day 2- Tuesday 230926

A. Skillwork EMOM 16:00

Min 1: 1.1.1 handstand or push-up negatives rest 10sec at dot

Min 2: 8-10 GHD or DB foot anchored sit-ups

Min 3: 30sec max OH walking lunges nte 45#

Min 4: 8-10 back extension or Superman

Rest 4:00 then B

B. 3 rounds for time

20 OHS 75/55

10 DB lateral box step overs 20” box 50/35# DB

50 Double Unders or 100 singles

Day 3- Wednesday 230927

GRUNT WORK

A. AMRAP 40:00

Heavy Sled push down

Heavy Sled pull back

20 Renegade rows 50/35

400m run

20 plate Russian twists nte 25#

30sec OH plate carry each arm nte 45#

Day 4- Thursday 230928

Aerobic Intervals + Yoga

A1. Tabata row/bike/ski for total distance

8 rounds 20sec work 10sec rest

Rest 2:00 then A2

A2. Move total distance from A

Rest to 12:00 then back to A1 x2

Rest then C

B. Yoga as recovery for athletes

Day 5- Friday 230929

A. EMOM 30:00

Min 1: 30sec max thrusters 95/65 + 30 max pull-ups

Min 2: rest

Min 3: 15/12 calories row

Min 4: rest

Min 5: 3.3.3. TNG power cleans step over the bar at dot 135/95 + max burpees in remaining time

Min 6: rest

Day 6- Saturday 230930

Coach’s choice

Classes 7, 8, 9am

Day 7- Sunday 231001

RedShed Rest Day

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