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Programming Week of 231127

AMRAP 6:00 80-90% effort 10 alt DB power snatches 5035 3 wall climbs -or- 3 inchworm push-ups 30 du -or- 60 singles Rest 4:00 then C C.
By
Shawn
Programming Week of 231127

Shawn

   •    

Day 1- Monday 231127

Athletes can start at Min 1, 2, 3, 4, or 5

A. EMOM 30:00

Min 1: 5 bench press , find a heavy 5

Min 2: 5/5 goblet RFESS, weight is athlete’s choice

Min 3: 10-12 calories row/bike/ski/run

Min 4: choose 1 of the following rope skills to work on:

  • 1-3 rope climbs
  • 3 wrap feet and reach
  • 1-3: Seated to stand “L” rope climb
  • 1-3: Rope pull to stand + 3 k2e + rope lower to floor

Min 5: Rest

Day 2- Tuesday 231128

A. AMRAP 3:00 80-90% effort

50 wallballs 20/14# 10/9’

30 burpees

Rest 3:00 then B

B. AMRAP 6:00 80-90% effort

10 alt DB power snatches 50/35

3 wall climbs -or- 3 inchworm push-ups

30 du -or- 60 singles

Rest 4:00 then C

C. AMRAP 12:00

10 single DB box step overs nte 20” 50/35#

6 alt DB hang squat cleans

10 GHD -or- feet anchored sit-ups

6 plate push-ups

Rest 1:00 then D

D. TEST 1:00

Core hold of choice

Day 3- Wednesday 231129

REPEAT 220328: SPRINT DAY

Athletes can start @ A1, A2 or A3

A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2

A2. Sandbag push down & back, x 2… rest to 4:00, then A3

A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2

Rest 6min, then repeat

B. post WOD recovery

Day 4- Thursday 231130

A. Choose 1 machine

3:00 work

Rest 2:00

5:00 work

4:00 rest

10:00 work

Done

B. Yoga Recovery

Day 5- Friday 231201

REPEAT 171110

A. 3 sets @ 80-90% effort… barbells nte 75/55

9 sdhp

7 bjsd… 24”/20”

5 burpees

rest to 6:00 on timer, then B

B. 3 sets @ 80-90% effort… barbells nte 95/65

9 wall balls

7 hang power snatch

5 bmu/pull-ups/jpu/ring row

rest to 14:00 on timer, then C

C. 3 sets @ 85-95% effort… barbells nte 115/75

9 t2b/k2e/hkr/abmats

7 burpees over bar

5 hang squat cleans

rest to 23:00 on timer, then D

D. 3 sets @ max effort… barbell nte 135/95

9 deadlifts

7 dumbbell push press… 50/35

5 burpee pull-ups – OR – 5 burpee bmu

Day 6- Saturday 231202

Coach’s Choice

7, 8, 9am classes

Day 7- Sunday 231203

RedShed Rest Day

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