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Programming Week of 231030

AMRAP 18:00 aerobic flow effort *1 squat clean & jerk 90% of A 7 bar facing burpees over the bar 30 double unders 7mu 9 c2b 11 pull-ups 30 calories row or ski *increase 1 rep each round Day 6- Saturday 231104 Coachs Choice Day 7- Sunday 231105 RedShed Rest
By
Shawn
Programming Week of 231030

Shawn

   •    

Day 1- Monday 231030

A. AMRAP 5:00

Cardio of choice 80-90% effort

Rest 3:00 then B

B. 1 set every 30sec x 10

3 clean & jerks

Heavier than 231016 (115/75), nte 125/85

Rest 5:00 then C

C. EMOM 12:00

Min 1: walking lunges

Min 2: hrpu

Min 3: Russian plate twists athlete’s choice

Min 4: rest

Day 2- Tuesday 231031

Happy Halloween 👻 🎃

A. EMOM 8:00

Death by Devil’s press nte 50/35

Increase reps by 1 each minute, starting with 1 rep

1, 2, 3, 4, 5, 6, 7, 8

Rest 2:00 then B

B. EMOM 8:00

Death by t2b, GHD, V-up, or medball-sit-up

Increase reps by 2 each minute starting with 2 reps

2, 4, 6, 8, 10, 12, 14, 16

Rest 2:00 then C

C. EMOM 8:00

Death by Wall Balls

Increase reps by 3 each minute starting with 3 reps

3, 6, 9, 12, 15, 18, 21, 24

Day 3- Wednesday 231101

SPRINT DAY!

A. AFAP

45 sec suicide runs in sled lanes

Rest to 3:00 then B

B. AFAP

10 hang power snatches 75/55 + 7 squat hops to plate

Rest to 6:00 then C

C. AFAP

15/12 calorie ski

Rest to 9:00 then back to A x 2

Rest 5:00 after 2nd round then repeat

Day 4- Thursday 231102

A. AMRAP 24:00

Row/ski/bike/run for distance

45 sec FLR every 3:00 starting at 0:00

0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00

Day 5- Friday 231103

A. 1 complex every 90sec x 6

Deadlift

Squat clean

Front squat

Push/Split jerk

*build the bar each round

Rest to 12:00 then B

B. AMRAP 18:00 aerobic flow effort

*1 squat clean & jerk 90% of “A”

7 bar facing burpees over the bar

30 double unders

7mu/ 9 c2b/ 11 pull-ups

30 calories row or ski

*increase 1 rep each round

Day 6- Saturday 231104

Coach’s Choice

Day 7- Sunday 231105

RedShed Rest Day

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