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Programming Week of 240212

3-5 rest 10sec at dots Min 2: 5-10 dips EMOM 10:00 Min 1: 50du100 singles Min 2: devils presses Day 2- Tuesday 240213 A.
By
Shawn
Programming Week of 240212

Shawn

   •    

Day 1- Monday 240212

A. EMOM 10:00

Min 1: 6 dual db curls + 6 dual db sh2oh

Min 2: AMRAP 30sec dual db step ups 20”

B. EMOM 10:00

Min 1: t2b clusters 3-5.3-5.3-5 rest 10sec at dots

Min 2: 5-10 dips

EMOM 10:00

Min 1: 50du/100 singles

Min 2: devil’s presses

Day 2- Tuesday 240213

A. For distance

5:00 apparatus of choice

rest 3:00 then B

B. 1 set every 2:00 x 5

3 tng power cleans + 15 wallballs, build barbell every round

no additional rest before C

C. 1 set every 3:00 x 5

5 deadlifts + 5 bar facing burpees over the bar, build barbell every round

Day 3- Wednesday 240214

Open Repeat WOD 22.1

A. 5 sets 10:00 cap

250m row/ski

7 burpees

rest 3:00 then B

B. Open WOD 22.1

AMRAP 15:00

3 wall walks

12 alt db power snatches 50/35#

15 box jump overs 24/20”

Day 4- Thursday 240215

Aerobic intervals

Pick 2 machines

Run: 1000m

Row/Ski: 1250m

Bike: 2500m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240216

A. EMOM 30:00, athletes can start at any station

Min 1: 5 pull-ups + 10 push-ups + 15 air squats

Min 2: shuttle runs

Min 3: Rest

Min 4: AMRAP stone 2 shoulders

Min 5: 9/7 assault bike calories

Day 6- Saturday 240217

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240218

RedShed Rest Day

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