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Programming Week of 240205

AMRAP 4:00 *add weight 3 power snatches 13595 6 alt dual db step-ups 5035, 2420 rest 3:00 then D D.
By
Shawn
Programming Week of 240205

Shawn

   •    

Day 1- Monday 240205

A1. Goblet squats, 3021 x 5, rest TOM then A2.

A2. AMRAP 30sec ring rows + AMRAP 30 sec push-ups

rest to 3:00 then back to A1 x3

rest 1:00 then B

B. EMOM 10:00

Min 1: farmer’s carry

Min 2: shuttle runs

rest 2:00 then C

C. EMOM 10:00

7-10 wallballs + 6-10 alt db snatches 50/35

Day 2- Tuesday 240206

A. EMOM 6:00

snatch skill work, keep it light!

3 position power snatch

rest 3:00 then B

B. AMRAP 5:00

5 power snatches 115/75

8 bar facing burpees over the bar

rest 3:00 then C

C. AMRAP 4:00 *add weight

3 power snatches 135/95

6 alt dual db step-ups 50/35, 24/20”

rest 3:00 then D

D. AMRAP 3:00 *add weight

1 power snatch 155/105

3 RMU or chest to rings or pull-ups

Day 3- Wednesday 240207

Open Repeat WOD 20.2

A. Coach’s Choice

10-7min prep

rest 3:00 then B

B. AMRAP 20:00

4 dual db thrusters 50/35 (35/20)

6 t2b (hkr)

24 double unders (24 singles)

Day 4- Thursday 240208

Aerobic intervals

Pick 2 machines

Run: 800m

Row/Ski: 1000m

Bike: 2000m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240209

A. 1 complex every 1:30 x 6

1 deadlift

1 hang power clean

1 hang squat clean

1 front squat

1 push jerk/split jerk

rest 3:00 after 6th round then B

B. AMRAP 18:00

*1 complex 80-85% of “A”

5: lunge + lunge + burpee over barbell (lateral)

15 ghd or 15 feet anchored sit-ups

20 calories

*add a rep to reach complex movement each round

2 dl + 2 HPC + 2 HPC + 2 fs + 2 pj…

Day 6- Saturday 240210

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240211

RedShed Rest Day

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