RedShed CrossFit

220721 Thursday

Day 4
WOD 220721
Repeat WOD 220217
Aerobic Repeats + ROMWOD

Warm-up – Coach’s Choice

A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t sets
B. ROMWOD

Optional FBB for Open Gym
A1. 8/8 single leg dual db step-ups @ 12”-16”… rest 30sec, then A2
A2. 8/8 single arm db row… rest 30sec, then A2
A2. 6 banded deadlifts… rest 30sec, then A3
A3. 8 incline db chest press… rest 30sec, then A4
A4. 10 ghd sit-ups… rest 30sec, then A5
A5. 10 strict dual db curl & press… rest 30sec, then A6
A6. 6 kang squats @ slow tempo… rest 2min, then back to A1, x 3

220720 Wednesday

Day 3
WOD 220720
Repeat WOD 220216
Repeat WOD 170207

warm-up – Coach’s Choice

A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:00
75 double unders – OR – 1:00 of jumping rope… then,
2 rounds of:
9 power cleans
7 front squats
5 shoulder to overhead
rest to 10:00 on timer, then B
B. Complete workload @ 90+% effort… workload capped @ 6:00
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
5 muscle-ups (c2b pull-ups/chin over bar – OR – 5 ring rows + 5 hrpu)
7 sdhp… barbells @ 100% of A
9 wall balls
rest to 20:00 on timer, then C
C. Complete workload @ 90+% effort… no cap!
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
9 t2b/k2e/hkr
7 burpees over bar
5 snatches – OR – squat cleans… barbells @ 100% of A
D. post WOD recovery

220719 Tuesday

Day 2
WOD 220719
Repeat WOD 220215
Repeat WOD 170106

warm-up – Coach’s Choice

A. 20 unbroken back squats
Rx’d recovery = 3:00 row @ 70-80% effort
@ 7:00 on timer, start B (repeat 160209)
B. 5 sets @ 80% effort
1:00 burpee to target… rest 1min b/t sets
work @ 7:00, 9:00, 11:00, 13:00, 15:00
when timer hits 21:00, start C (repeat 160209)
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD recovery

220718 Monday

Day 1
WOD 220718
Repeat WOD 220214
Repeat WOD 170203

warm-up – Coach’s Choice

A. AMRAP 3:00 @ 80-90% effort
burpee ring muscle-ups – OR – burpee pull-ups
rest 2min, then B
B. AMRAP 3:00 @ 80-90% effort
double unders – OR – attempts
rest 2min, then C
C. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
rest 2min, then D
D. AMRAP 3:00 @ 80-90% effort
wall balls
rest 2min, then E
E. AMRAP 3:00 @ 80-90% effort
rope ascents – OR – plank ascents
rest 2min, then F
F. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
G. post WOD recovery

220717 Rest Day

Rest Day

Week of 220718 Preview

220716 Saturday

Day 6
WOD 220716

WOD – Coach’s Choice

Fitness Outside of the Shed...

220715 Friday

Day 5
WOD 220715
Repeat WOD 211217

Warm-up – Coach’s Choice

A1. 90sec SB… rest 30sec, then A2
A2. 90sec SB… rest 30sec, then A3
A3. 120sec FLR
Rest 4min, then B
B. AMRAP 20:00 @ 80-90% effort… barbells nte 95/65
20 front squats
10 muscle-ups – OR – 20 pull-ups
100 double unders/200 singles
20 alternating db hang clean & jerks… (50/35)
10 muscle-ups – OR – 20 pull-ups
100 double unders/200 singles
20 thrusters
10 muscle-ups – OR – 20 pull-ups
C. post WOD recovery

220714 Thursday

Day 4
WOD 220714
Repeat WOD 211216
Aerobic Repeats + ROMWOD

A. Choose a distance, execute that distance @ 90% effort every 3min, x 8
400m row/ski… 800m bike erg
350m row/ski… 700m bike erg
300m row/ski… 600m bike erg
Work @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00
B. ROMWOD

Optional FBB for Open Gym
A1. 8 RFESS each leg @ controlled tempo… rest 30sec, then A2
A2. 8 dual db Z press… rest 30sec, then A3
A3. 16 total steps – Death March… rest 30sec, then A4
A4. 30sec SB each side… rest 30sec, then A5
A5. AMRAP 30sec – strict L pull-ups… rest 30sec, then A6
A6. 8 weighted back extensions… rest 30sec, then A7
A7. 60sec forearm plank… rest 2min, then back to A1, x 3

220713 Wednesday

Day 3
WOD 220713
Repeat WOD 211215

Warm-up – Coach’s Choice

A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs
150m/135m row/ski + burpees until time expires
Rest 5min after 7th set, then B
B. AMRAP 1:00, x 7… rest 1min b/t AMRAPs
3 pull-ups + 6 push-ups + 9 squats + FLR until time expires
C. post WOD recovery

220712 Tuesday

Day 2
WOD 220712
Repeat WOD 211214

Warm-up – Coach’s Choice

A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.
Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid
@ dots – 10 strict/weighted pull-ups/ring rows
Rest 3min after 5th set, then B
B. 4 sets @ 90% effort… workload capped @ 12:00
15 bjsd – OR – 16 med ball step-ups
9 clean & jerks… nte 135/95
15 t2b
C. post WOD recovery