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Programming Week of 240129

AMRAP 3:00 90-95% effort 20 double unders or 40 singles 6 alt db hang clean & jerk 5035 rest 5:00 then repeat A, B, C Day 4- Thursday 240201 5:30pm open gym and 7:00pm Friday WOD on THURSDAY start this week!
By
Shawn
Programming Week of 240129

Shawn

   •    

Day 1- Monday 240129

A. Tabata mash-up 8 rounds

20 sec air squats or pistols

10 sec rest

20 sec hrpu

10 sec rest

Rest 2:00 then B

B. 7 Rounds for Time

10 alt db power snatches 50/35

5 burpee box jump overs 24/20”

1 rope climb or 3 knees to elbow

10/8 calories

Day 2- Tuesday 240130

Open Repeat WOD 15.4

A. EMOM 7:00

10 sec handstand hold + max crossovers to 30sec

rest 2:00 then B

B. EMOM 7:00

1 power clean

build every round

rest 3:00 and adjust barbell for C

C. Open WOD 15.4

AMRAP 8:00

3-6-9-12-18-21-24-27…increase by 3 reps each round

handstand push-ups (dual DB push press 45/30)

3-3-3-6-6-6-9-9… increase by 3 reps every 3rd round

cleans 185-125 (115/75)

Day 3- Wednesday 240131

Athletes can start at A, B, or C

A. AMRAP 3:00 90-95% effort

10 kettlebell swings 24/16kg

5 burpees

Rest 1:30 then B

B. AMRAP 3:00 90-95% effort

10 wallballs 20/14# 10/9’

5 C2B or Pull-ups

rest 1:30 then C

C. AMRAP 3:00 90-95% effort

20 double unders or 40 singles

6 alt db hang clean & jerk 50/35

rest 5:00 then repeat A, B, C

Day 4- Thursday 240201

5:30pm open gym and 7:00pm Friday WOD on THURSDAY start this week!

Aerobic intervals

Pick 2 machines

Run: 600m

Row/Ski: 750m

Bike: 1500m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240202

Open Repeat WOD 13.1

A. 3 sets

30 sec SB left

30 sec SB right

30 sec FLR

30 sec hollow body

1:00 rest

Rest an additional 3:00 then B

B. Open WOD 13.1

AMRAP 17:00

40 burpees

30 snatches 75/45 (45/35)

30 burpees

30 snatches 135/75 (75/55)

20 burpees

30 snatches 165/100 (100/75)

10 burpees

AMRAP snatches 210/120 (120/95)

Day 6- Saturday 240203

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240204

RedShed Rest Day

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