Programming Week of 240415

Day 1- Monday 240415

A. AMRAP 8:00 90% effort

200m run

20 wallballs 20/14# 10/9’

Rest 3:00 then B

B. AMRAP 8:00 90% effort

10 BJSD 30/24”

20 push-ups/ 10 handstand push-ups

30sec FLR

Rest 3:00 then C

C. AMRAP 8:00 90% effort

200m run

6 power cleans 95/65

6 push press 95/65

Day 2- Tuesday 240416

A1. 5 back squats @ 33x1 tempo, 50% of last week’s load, rest TOM then A2

A2. 5-7 strict pull-ups or 3-5 pull-up negatives, rest to 3:00 then back to A1 x 5

Rest 3:00 then B

B. EMOM 12:00

Min 1: 10-15 hollow/arch swings on rings or bar

Min 2: max burpee + plate ground to overhead nte 45#

Min 3: 30 sec handstand hold

Day 3- Wednesday 240417

A. AMRAP 13:00 DBs nte 50/35

50’ (1 lap or 2 passes)Dual DB bear crawl

100’ (2 laps or 4 passes) Dual DB farmer’s carry

25’ Single arm overhead walking lunges Right arm

25’ Single arm overhead walking lunges Left arm

150’ (3 laps or 6 passes) shuttle run

10 pull-ups

80 du/160 singles

Rest 4:00 then B

B. For Time

rounds from A

Day 4- Thursday 240418

A. AMRAP 26:00

600m run

30 sec rest

200m run 90% effort

2:00 rest

**Row/ski: 750m, 250m

***Bike 1500m, 500m

B. Yoga

Day 5- Friday 240419

A. 1 complex every 2:00 x 6, build each set

1 snatch grip deadlift

1 hang power snatch

1 hang squat snatch

1 squat snatch

Rest an additional 2:00 then B

B. AMRAP 16:00 Aerobic Flow Pace

1 squat snatch at 100% of A

5 wall climbs

10 t2b

15 calories

10 deadlifts

5 mu/c2b/pull-ups

Day 6- Saturday 240420

Murph Prep

Classes 7, 8, 9

Day 7- Sunday 240421

RedShed Rest Day