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Programming Week of 240603

Tabata Mash-up, 8 rounds 20 sec dual db box step ups 20 5035 10 sec rest 20 sec burpees 10 sec rest Rest 2:00 then B B.
By
Shawn
Programming Week of 240603

Shawn

   •    

Day 1- Monday 240603

A. EMOM 5:00

2 alt DB hang clean & jerks, build each round

3 burpees over dumbbell

Rest 3:00 then B

B. AMRAP 9:00

7 t2b

5/5 db hang cleans at 80% of A

12 wallballs 20/14#

Rest 3:00 then C

C. 5 rounds for time

10 sumo deadlift with DB from A

10 reverse lunge off a 45# plate

20 medball Russian twists (2 for 1)

Day 2- Tuesday 240604

A. 5x5 Overhead Squats

1 set every 2:00, build to a heavy 5

Rest to 10:00 then B

B. 5:00 to prep and set-up

Summer Gymnastics Goal

no rest into C

C. AMRAP 12:00

200m run

7-10 reps of summer skill or 90sec

Day 3- Wednesday 240605

A. Tabata Mash-up, 8 rounds

20 sec dual db box step ups 20” 50/35

10 sec rest

20 sec burpees

10 sec rest

Rest 2:00 then B

B. For Time.5:00 cap

300 double unders or 50 box jumps athlete’s choice height nte 30”

Rest an additional 2:00 after cap then C

C. Tabata Mash-up, 8 rounds

20 sec ab-mat sit-ups

10 sec rest

20 sec push-ups

10 sec rest

20 sec ring rows

10 sec rest

Day 4- Thursday 240606

A. Row’d Royalty 22.2

Row 20 sec, rest 20 sec x 22

Score A: distance from interval 2

Score B: distance from interval 20

Score C: total distance

Day 5- Friday 240607

A. EMOM 10:00

Min 1: 12/10 calories

Min 2: 10 ohs @ 70% of tuesday

B. EMOM 10:00

Min 1: 7-10 bar facing burpees

Min 2: 5 hang power snatches

C: EMOM 10:00

Min 1: 5-10 reps mu/c2b/pu

Min 3: 3 squat snatches

Day 6- Saturday 240608

Coach’s Choice

Classes 7, 8, 9am

Day 7- Sunday 240609

RedShed Rest Day

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