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Programming Week of 240826

Front Squats 5-5-3-3-1-1-1-1 Squat every 3:00, start at weight from last week Day 4- Thursday 240829 *** Back to school nutrition seminar 5:30pm A.
By
Shawn
Programming Week of 240826

Shawn

   •    

Last week of the strength cycle. We’ll retest the 1 rep max (1RM) front squat. Know your weight from week 1 and exceed it!!!

Saturday 9am returns this week!

Day 1 - Monday

A. AMRAP 20:00

20 calorie row

20 wallballs 20/14# 10/9’

20 burpees to a 45# plate

Day 2 - Tuesday 240827

A. Push press 3x5 (week 6 of 6)

From the rack, 5-10 lb more than last week or 75% of your week 1

Press every 2:30

Rest an additional 3:00 then B

B. For Time

30-20-10

Kettlebell swings 24/16kg

Box jump step downs 24/20”

Pull-ups

Day 3- Wednesday 240828

A. Front Squats

5-5-3-3-1-1-1-1

Squat every 3:00, start at weight from last week

Day 4- Thursday 240829

*** Back to school nutrition seminar 5:30pm

A. 1 set every 3:00 x 7

1:00 row for distance + 5 ring rows + 5 push-ups + 5 sit-ups

SCORE = total distance over the 7 rounds

B. Yoga for athletes

Day 5- Friday 240830

A. 1 set every 2:00 x 5

3 deadlifts

3 hang power cleans

3 push press

Build every set

Rest to 12:00 then B

B. AMRAP 18:00

400m run

1-3 rope climb or 3-9 rope k2e

3 wall climbs

5 thrusters 80% of “A”

Day 6- Saturday 240831

Coach’s Choice

Classes 7, 8, & 9am

Day 7- Sunday 240901

RedShed Rest Day

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