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Programming Week of 231002

Every 30 sec for 5:00 3 Barbell clean & jerks 9565 Rest 3:00 then C C.
By
Shawn
Programming Week of 231002

Shawn

   •    

Day 1- Monday 231002

A. AMRAP 3:00 90% effort

Cardio of choice

Rest 2:00 then B

B. Every 30 sec for 5:00

3 Barbell clean & jerks 95/65

Rest 3:00 then C

C. Tabata Mash up

8 Rounds

20 sec air squats

10 sec hold at bottom

20 sec push-ups

10 sec rest

20 sec ab-mat sit-ups

10 sec rest

Rest an additional 2:00 then D

D. AMRAP 3:00

Cardio of choice 90% effort

Day 2- Tuesday 231003

A1. 4 alt TGU moderate load, rest TOM

A2. 30 sec hollowbody rocks, rest TOM

A3. 6/6 single arm bent over rows, rest TOM

A4. 30 sec handstand or Z-press or OH hold + 03sec negative at the end

Rest to 5:00 back to A1 x3

Rest an additional 2:00 then B

B. For Time

20-18-16-14-12-10-8-6-4-2

Alt DB power snatches 50/35

Wall balls 20/14# 10/9’

Day 3- Wednesday 231004

Sprint Day!

A. 1 set every 5:00 x 6

10 sec Assault bike sprint

Sled push down

Burpees to the top of the minute

Day 4- Thursday 231005

A. AMRAP 24:00

750 row or ski

OR

1500m bike

OR

800m run

Rest

Rest time = ½ the work time each round

B. Yoga for athletes

Day 5- Friday 231006

A. AMRAP 30:00 Aerobic Flow pace

10 deadlifts

10 bjsd 24/20

10 squat cleans

10 burpees

10 sh2oh

10 ghd or feet anchored sit-ups

400m run

Weights: DL, Squat Clean, SH2OH

L1: 135/95, 95/65, 65/45

L2: 155/115, 115/95, 75/65

Shed Kicker: 185/135, 135/95, 95/75

Day 6- Saturday 231007

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 231008

RedShed Rest Day

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