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Programming Week of 240429

15 bar facing burpees 15 pull-ups Rest 2:00 then C C.
By
Shawn
Programming Week of 240429

Shawn

   •    

Day 1- Monday 240429

A. AMRAP 5:00

Heavy sled pushes

rest 2:00 then B

B. EMOM 6:00

14-18 alternating dumbbell hang cleans

weight athletes choice, building optional

rest 2:00 then C

C. AMRAP 5:00

Box jump step down 24/20, jump on something

rest 2:00 then C

D. EMOM 6:00

10-15 push-ups

Day 2- Tuesday 240420

A1. 5 box squats, start at 50% of week 1 Andre build, rest to TOM then A2

A2. 10/10 bent over bum bell rows

rest to 3:00 then back to A1 x 5

Rest an additional 3:00 then B

B. EMOM 12:00

Min1: 10-15 beat swings

Min 2: 5-7 strict press

Min 3: 30sec amrap shoulder taps

Day 3- Wednesday 240501

A. AMRAP 40:00

Medball Medley

medball nte 20# use the same medball for all movements

200m medball run

30 medball step-ups 20”

200m medball run

30 medball sit-ups/medball ghd

200m medball run

30 medball sdlhp

200m medbal run

30 reverse lunge wallballs

200m medbal run

30 medball Russian twists

200m medball run

30 medball cleans

Day 4- Thursday 2405024

A. 4 sets

Pick 2

2:00 work apparatus 1

1:00 rest

2:00 work apparatus 2

1:00 rest

B. Yoga

Day 5- Friday 240503

Running clock for total time

A. For Time, Weight 1

3.3.3.3.3.3.3

tng squat clean thrusters, step over barbell at dot (.)

21 bar facing burpees

21 Pull-ups

Rest 2:00 then B

B. For Time, Weight 2

3.3.3.3.3

Tng squat clean thrusters, step over barbell at dot(.)

15 bar facing burpees

15 pull-ups

Rest 2:00 then C

C.For Time, Weight 3

3.3.3

Squat clean thrusters, step over barbell at dot(.)

9 bar facing burpees

9 pull-ups

Day 6- Saturday 240504

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240505

RedShed Rest Day

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