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Programming Week of 231023

1 set every 3:00 x 3 3 power cleans + 10-15 wallballs Increase load from B and use for 3 sets Day 2- Tuesday 231024 A1.
By
Shawn
Programming Week of 231023

Shawn

   •    

Day 1- Monday 231023

A. 1 set every 3:00 x 4

3 power cleans + 10-15 wallballs

Same weight over the 4 sets. Start no lighter than the weight used 231016

B. 1 set every 3:00 x 3

3 power cleans + 10-15 wallballs

Increase load from A and use for 3 sets

C. 1 set every 3:00 x 3

3 power cleans + 10-15 wallballs

Increase load from B and use for 3 sets

Day 2- Tuesday 231024

A1. 30 sec max HSPU or DB Z-press nte 35/50, rest to 1:30 then A2.

A2. 30 sec max pistol squats, rest to 3:00 then A3

A3. 30 sec max t2b

Rest to 6:00 then B

B. AMRAP 6:00

HSPU or Z-press reps from A1

5 50’ Shuttle runs

Rest 2:00 then C

C. AMRAP 6:00

Pistol reps from A2

15 KBS 24/16kg

Rest 2:00 then D

D. AMRAP 6:00

T2B reps from A3

10 BJSD 24/20”

Day 3- Wednesday 231025

GRUNT WORK

A. AMRAP 40:00

30 Medball step-ups nte 20”

20 Calories row/ski/bike

10 Wall climbs

Heavy Sled push down

Heavy Sled pull back

Single arm bottoms up KB carry down and back each arm

30 Medball Russian twists

Day 4- Thursday 231026

A. 1 set every 4:00 x 6

30 sec sprint row/bike/ski

30 sec rest

Repeat distance at a recovery pace

Rest to 4:00 x6

Day 5- Friday 230127

A. 1 set every 2:00 x 5

Back squats from the rack

Rest to 12:00 then B

B. AMRAP 18:00

1 Deadlift 80% of A

1 Burpee broad jump

1 Ring or bar: MU, C2B, Pull-up

10 double unders/ 20 single

*double reps each round

1, 2, 4, 8, 16, 32

10, 20, 40, 80, 160, 320

Day 6- Saturday 231028

Coach’s Choice

Day 7- Sunday 231029

RedShed Rest Day

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