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Programming Week of 240422

AMRAP 5:00 1 Devils press 5035 increase by 1 rep each round 30 double unders Rest 2:00 then C C.
By
Shawn
Programming Week of 240422

Shawn

   •    

Day 1- Monday 240422

Happy Earth Day!

A. AMRAP 10:00

Single arm suitcase carry to the curb (L)

Single atom overhead carry back (L)

Single arm suitcase carry to the curb ( R)

Single atom overhead carry back ( R)

200m run

Rest 3:00 then B

B. Quarter Finals WOD 24.1

4 Rounds

1:00 of snatches 135/85

1:00 of rowing for calories

1:00 of dual dumbbell box step-ups 20” 50/35

1:00 rest

Day 2- Tuesday 240423

A1. 5 1 ¼ back squats, rest TOM then A2

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

Rest an additional 3:00 then B

B. EMOM 12:00

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

Min 2: 45sec max lunge + lunge + burpee over 45# plate

Min 3: 45sec handstand hold

Day 3- Wednesday 230424

A. AMRAP 5:00

1 BJSD nte 30” (increase by 1 rep each round)

2 Wall climb

Rest 2:00 then

B. AMRAP 5:00

1 Devil’s press 50/35 (increase by 1 rep each round)

30 double unders

Rest 2:00 then C

C. AMRAP 5:00

5 Burpees (increase by 1 rep each round)

10 wallballs 20#/10’, 14#/9’

Rest 4:00 then D

D. For Time

BJSD highest reps from A

2 wall climbs

Devil’s press highest reps from A

30 double under

Burpee highest reps from A

10 wallballs

Day 4- Thursday 240425

A. AMRAP 26:00

800m run (row/ski: 1000, bike: 2000m)

1:00 rest (row/ski: 500, bike: 1000m)

400m run

2:00 rest

B. Yoga

Day 5- Friday 240426

A. 1 set every 1:30 x 5

6 hang power cleans

6 strict presses

6 bjsd 20/24”

Rest to 10:00 then B

B. 1 set every 1:30 x 5

3 hang squat cleans

3 push press

6 t2b

Rest to 20:00 then C

C. 1 set every 1:30 x 5

1 squat clean

1 push jerk

6 pu/ 3 c2b/ 1 mu

Weights

Level 1: A - 55/35, B - 75/55, C - 95/65

Level 2: A - 75/55, B - 95/65, C - 135/95

Level 3: A - 95/65, B - 135/95, C - 155/125

Day 6- Saturday 240427

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240428

RedShed Rest Day

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