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Programming Week of 240513

AMRAP 5:00 20 alt db snatches 5035 20 walking lunges Rest 1:00 then B B.
By
Shawn
Programming Week of 240513

Shawn

   •    

Day 1- Monday 240513

A. 4 rounds for time

200m run

30sec FLR

Rest to 10:00 then B

B. AMRAP 20:00 Mainsite WOD 231205

20 single-under crossovers

10 burpee pull-ups

12 GHD sit-ups

Day 2- Tuesday 240514

A. For Quality

20 unbroken back squats, build from last week (week 2 of 4)

Rest to 5:00

B. EMOM 25:00

Min 1: 8 dual dumbbell bent over row with 03sec pause at top of pull

Min 2: 10 dual dumbbell seesaw 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 240515

A. AMRAP 5:00

20 alt db snatches 50/35

20 walking lunges

Rest 1:00 then B

B. AMRAP 5:00

10 goblet squats

10/10 db shoulder 2 overhead 50/35

Rest 1:00 then C

C. AMRAP 3:00

burpee over dumbbell

rest 3:00 then repeat A-C

Day 4- Thursday 240516

A. 2 Sets

5:00 apparatus 1

5:00 apparatus 2

3:00 rest

B. Yoga

Day 5- Friday 240517

A. 7:00 clock

Build to a heavy power clean

Rest to 10:00

B. 20 rounds for time

5 wallballs

3 bar facing burpees

1 power clean 90% of A

Day 6- Saturday 240518

Coach’s Choice

Classes 7, 8, 9am

10:30am Pelvic Floor Workshop

Day 7- Sunday 240519

RedShed Rest Day

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