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Programming Week of 231016

5:00 Cardio of choice Rest 3:00 then B B.
By
Shawn
Programming Week of 231016

Shawn

   •    

Day 1- Monday 231016

A. 5:00 Cardio of choice

Rest 3:00 then B

B. Every 30 sec x10

3 Clean & Jerks

Heavier than 231002 (95/65), nte 115/75

Rest 3:00 then C

C. EMOM 10:00

10-12 Wallballs nte 20# 10’

Rest 3:00 then D

D. Post WOD recovery

3:00 Foam rolling

Day 2- Tuesday 231017

A1. Choose HSPU or Dual DB work

(1) 5 strict HSPU -or- 5 Dual DB Z-press

(2) 5 Wall facing HSPU -or- 5 Dual DB strict press

(3) 5 Kipping HSPU -or- 5 Dual DB push press

All with :01 pause at full extension, rest TOM then A2

A2. AMRAP 30 sec

BJSD nte 24/20, rest TOM then A3

A3. AMRAP 45 sec

Hollowbody rocks, rest to 4:00 then back to A1 x3

Rest an additional 3:00 then B

B. For Time

21-15-9

Hang power snatches 75/55

15-9-3

Bar facing burpees over the bar

Day 3- Wednesday 231018

SPRINT DAY!

1 set every 3:00 x 2, rest to 20:00 then repeat

A. AFAP all reps UNBROKEN

10 thrusters 75/55

7 pull-ups/ring rows

Rest to 3:00 then A2

B. AFAP

8/6 calories ski

7 burpees AFAP

Rest to 6:00 then C

C. AFAP

15/12 calories assault bike sprint

Rest to 9:00 cab to A x 2

Day 4- Thursday 231019

A. AMRAP 5:00

Row/Ski/ or Bike erg

Set up the machine for 5:00. Look at average pace and s/m after 5:00.

Rest 3:00 then B

B. 5:00

Maintain s/m from A

Rest 3:00 then C

C. 5:00

Maintain average pace from C noticing how stroke rate impacts your pace.

Rest as needed then D

D. Yoga as recovery for Athletes

Day 5- Friday 231020

PARTNER WOD

A. For Time

Buy-in:

50 burpee medball clean wallballs

You go I go

ONE medball

Then:

100 alt DB power snatches 50/35

100 DU or 200 singles

50 t2b/hkr/k2e/t2b IG

50 BJSD nte 24”

25 Power cleans 95/65

25 Front squats

Reps for each movement can be broken up between partners, each partner must do at least 1 rep of each movement.

Cash out:

50 synchronized KBS 24/16kg

Day 6- Saturday 231021

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 231022

RedShed Rest Day

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