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Programming Week of 240219

4 AMRAP 13:00 55 deadlifts rx 225155, scaled 13595 55 wallballs rx 20# 10 14# 9, scaled 20# 9, 10# 9 55 calorie row 55 rx hspu, scaled hrpu Day 6- Saturday240224 Coachs Choice WODs 7, 8, 9am Day 7- Sunday 240225 RedShed Rest
By
Shawn
Programming Week of 240219

Shawn

   •    

Day 1- Monday 240219

A. 30 Rounds

5 dual db hang squat cleans 45/30

3 box jump step downs 30/24

1 bar muscle up

Day 2- Tuesday 240220

A1. 10 renegade rows without the push up, rest TOM then A2

A2. 8/8 half kneeling db press, rest TOM then A3

A3. AMRAP 30sec t2b, rest to 5:00 then back to A1 x5

No additional rest then B (15:00)

B. 5 sets

1:00 max calories

1:00 max shuttle runs

rest 3:00 then C

C. For Time AFAP

21-15-9

kbs 24/16

goblet squats 24/16kg

Day 3- Wednesday 240221

A. 2 Sets capped at 10:00

30sec reverse plank

30sec flr

30sec sidebridge

30sec sidebridge

500m row/ski

rest to 15:00 then B

B. 3 RFT

25 ghd

50’ OHWL barbell 75/55

100 double unders

1:00 rest

Day 4- Thursday 240222

Aerobic intervals

Pick 2 machines

Run: 1200m

Row/Ski: 1500m

Bike: 3000m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

Day 5- Friday 240223

A. Coach’s Choice

warm-up & prep

B. Open WOD 16.4, 17.4

AMRAP 13:00

55 deadlifts rx 225/155, scaled 135/95

55 wallballs rx 20# 10’/ 14# 9’, scaled 20# 9’, 10# 9’

55 calorie row

55 rx hspu, scaled hrpu

Day 6- Saturday240224

Coach’s Choice

WODs 7, 8, 9am

Day 7- Sunday 240225

RedShed Rest Day

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Program Week of 250630
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Program Week of 250630

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Program Week of 250623

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Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

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Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

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10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

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Program Week of 250526

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