Deload week
Monday
Every 2 minutes for 5 sets:
7 front squats @ 60%
5 front squats @ 65%
3 front squats @ 70%
3 front squats @ 75%
3 front squats @ 75%
- on the last rep of each set, hold 2 seconds at the bottom of the squat
WOD
4 rounds for time:
18 25 ft shuttle runs
12 DB box step overs(50/35 in each hand) 20 inch box
15 strict handstand pushups
18 pull-ups
- Practice butterfly pull-ups if you can
- For the shuttle runs, down is 1, back is 2, down is 3…
Post WOD
3 sets for quality:
:30 second plate pinch each side
7 ring scap pushups
:30 second hollow body hold
Tuesday
EMOM for 16 minutes:
Minute 1: 50 double unders
Minute 2: 20 second freestanding or against wall handstand hold
Minute 3: 5 box jumps(30/24)
Minute 4: :20 second L-sit
WOD
For time:
15 burpee bar muscle-ups
21//15 calorie row
12 burpee bar muscle-ups
21/15 calorie row
9 burpee bar muscle-ups
21/15 calorie row
Wednesday
EMOM for 5 sets:
1 hang power clean +
- stay between 65-75% 1RM power clean
Every 2 minutes for 4 sets:
4 back squats @ 65%
- 2 second negative, explosive drive out of each squat
WOD
AMRAP in 15 minutes:
15/12 calorie ski
25 ft KB front rack walking lunges(53/35 in each hand)
25 ft handstand walk
- sub 20 wall facing shoulder touches for handstand walk
Thursday
Special Skills Session
Snatch
Friday
Every 2 minutes for 5 sets:
5 deadlifts @ 45-55%
- Each rep has a 2 second negative, and the plates dont touch the ground until after the last rep.
WOD
3 sets for total calories:
In 2 minutes, complete:
15 thrusters(95/65)
Max bike calories in the time remaining
Rest 1 minute, then,
In 2 minutes, complete:
15 clean and jerks(95/65)
Max bike calories in the time remaining
Rest 1 minute, then begin the first AMRAP again. Complete 3 sets total. Score is total bike calories
Saturday
Every 3 minutes for 3 sets:
12 back rack forward step lunges
- 6 per leg. Bar on the back, step forward into a lunge then push back to standing. These should be a moderate weight, not too taxing. 25-30% of back squat 1RM
WOD
2 sets for total time:
30 pushups
30 toes to bar
20 pushups
12 KB hang snatch right arm
20 toes to bar
12 KB hang snatch left arm
- Rest 3 minutes after completing 1 set, then do another
- Rx snatch: 53/35, Rx+: 70/44
Post WOD
4 sets:
:30 side plank each side
10 kneeling Pallof press each side
