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Programming Week of 240506

EMOM 25:00 Min 1: 88 single arm bent over row, finishing weight from last week Min 2: dual dumbbell bench press Min 3: 3-5 beat swing + beat swing + t2b Min 4: 1512 calories rowbikeskirun Min 5: rest Day 3- Wednesday 240508 Happy Birthday Coach Lily!
By
Shawn
Programming Week of 240506

Shawn

   •    

Day 1- Monday 240506

A. 3 sets

30sec Hollowbody hold

30sec Side bridge

30sec Side bridge

30sec FLR

1:00 rest

Rest an additional 3:00 then B

B. AMRAP 20:00 add 3 reps to each movement each round

3.6.9.12.15.18.21.24.27.30…

Calorie row

Kettlebell swings 24/16kg

Double unders (x3 singles)

Day 2- Tuesday 240507

A. For Quality

20 unbroken back squats (week 1 of 4)

Rest to 5:00

B. EMOM 25:00

Min 1: 8/8 single arm bent over row, finishing weight from last week

Min 2: dual dumbbell bench press

Min 3: 3-5 (beat swing + beat swing + t2b)

Min 4: 15/12 calories (row/bike/ski/run)

Min 5: rest

Day 3- Wednesday 240508

Happy Birthday Coach Lily!

Repeat WOD 230508

A. 1 set every 3:00 x 10

Snatch grip DL + hang squat snatch + squat snatch + gymnastics movement

OR

Clean grip DL + hang squat clean thruster + squat clean thruster + gymnastics movement

AND choose 2 movements, alternate every other round

5-8: Hspu or Mu/c2b/pu or Bjsd

47: DU or crossover jump rope

(added 1 DU rep from last year)

Day 4- Thursday 240509

A. 8 sets

1:00 apparatus 1

1:00 apparatus 2

1:00 rest

Rest as needed then B

B. Yoga

Day 5- Friday 240510

A.1 every 2:00 x5

10 sec assault bike sprint

Rest an additional 2:00 then B

B. For Time

21-15-9 deadlifts 225/155

15-9-6 shuttle runs 50’

9-6-3 wall climbs (inchworm push-ups)

Day 6- Saturday 240511

Happy Birthday Coach Dan!

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240512

Happy Mother’s Day!

RedShed Rest Day

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Program Week of 250630

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