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Programming Week of 231204

AMRAP 5:00 80-90% effort 10 alt single arm devils press 5035 10 alt lunges, no load Rest 3:00 then D D.
By
Shawn
Programming Week of 231204

Shawn

   •    

Day 1- Monday 231204

A. AMRAP 5:00 80-90% effort

10 dual db deadlifts 50/35

10 hrpu

Rest 3:00 then B

B. AMRAP 5:00 80-90% effort

10 kb goblet squats

5/5 kb push press 24/16kg

Rest 3:00 then C

C. AMRAP 5:00 80-90% effort

10 alt single arm devil’s press 50/35

10 alt lunges, no load

Rest 3:00 then D

D. AMRAP 5:00 80-90% effort

5/5 single arm db thrusters 50/35

10 pull-ups

Day 2- Tuesday 231205

A1. 5 deadlifts, rest tom then A2 build to a heavy unbroken 5

A2. 5-8 strict and weighted dips, rest to 3:00 then back to A1 x 5

Rest an additional 3:00 then B

B. Every 1:30 x 5, reps unbroken

5 hang power cleans

5 front squats

5 strict press

No rest after 5th set into C

C. For distance 3:00

Row/bike/ski/run

Day 3- Wednesday 231206

GRUNT WORK!

A. AMRAP 10:00

Sled push and pull

Rest 5:00 then B

B. AMRAP 30:00 aerobic flow pace

35 calories

10 lunge + lunge + burpee + lateral hop up and over 45# plate

1:00 plate pinch hold, accumulate 1:00

1:00 max DU or box jumps

20 alt single leg V-ups with medball or plate nte 10#

Day 4- Thursday 231207

Aerobic Intervals + Yoga

A. For total distance

10:00 work

Rest 3:00

5:00 work

Rest 2:00

3:00 work

Rest 1:00

1:00 rest

Rest then B

B. Yoga

Day 5- Friday 231208

Holiday Party. No afternoon classes

A. For Time

10-20-30-20-10 medball 20/14

Medball step-ups nte 24”

Medball deadlifts

Medball clean

Medball sit-ups

Day 6- Saturday 231209

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 231210

RedShed Rest Day

Happy Birthday Coach Jessica!

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