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Programming Week of 231113

96 assault bike calories + 7 squat hops to 15# plate Rest to 3:00 back to A x 2 Rest 5:00 after 2nd set then repeat Day 4- Thursday 231116 Aerobic Intervals + Yoga A.
By
Shawn
Programming Week of 231113

Shawn

   •    

Day 1- Monday 231113

A. For Calories 5:00

Row or Ski

Rest 2:00 then B

B. 1 set every 30 sec x 10

3 clean & jerks heavier than 23.10.30 (125/85)

NTE 135/95

Rest 5:00 then C

C. AMRAP 12:00

5 pull-ups

10 push ups

15 air squats

200m row or ski

Day 2- Tuesday 231114

A1. 10 alt strict DB curls, rest TOM then A2

A2. AMRAP 30 sec lung + lunge + burpee, rest 30 sec then A3

A3. 50 du or :45 attempts, rest to 4:00 then back to A1 x 3

Rest an additional 3:00 then B

B. For time

10-8-6-4-2 nte 50/35

Single arm DB snatch left

Single arm OHWL left

Single arm DB snatch right

Single arm OHWL right

Wallballs 20/14 10’/9’

2-4-6-8-10

50’ shuttle run

Day 3- Wednesday 231115

SPRINT DAY!

A. 5 burpees + heavy sled push

Rest to 3:00 then B

B. 14/12 Calories ski erg

Rest to 3:00 then C

C. 9/6 assault bike calories + 7 squat hops to 15# plate

Rest to 3:00 back to A x 2

Rest 5:00 after 2nd set then repeat

Day 4- Thursday 231116

Aerobic Intervals + Yoga

A. Total distance

1:00 apparatus 1

1:00 apparatus 2

1:00 apparatus 3

Rest 2:00 then B

B. Total distance

2:00 apparatus 1

2:00 apparatus 2

2:00 apparatus 3

Rest 3:00 then C

C. Total distance

3:00 apparatus 1

3:00 apparatus 2

3:00 apparatus 3

Rest as needed then D

D. Yoga

Day 5- Friday 231117

A. EMOM 9:00

Min1: 30 sec FLR

Min 2: 30 sec Side Bridge

Min 3: 30 sec Side Bridge

Rest 3:00 then B

B. AMRAP 18:00 Aerobic Flow Pace

Pick a complex that you LOVE

1: snatch grip deadlift + hang power snatch + hang squat snatch + OHS

OR

2: clean grip deadlift + hang power clean + hang squat clean + Thruster

*1 complex

5 wall climbs

15 medball sit-up to wall toss 20#

10 c2b pull ups

30 DU/ 60 singles

500m row/ski

*build the complex each round, keep it a complex

Day 6- Saturday 231118

RedShed CrossFit Afternoon Delight

Come celebrate 15 years of FITNESS!

Regular Class 9am

Community event 10-1pm

Team WOD 11-12

Day 7- Sunday 231119

RedShed Rest Day

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