Deload week
Monday
Every 1:30 for 5 sets:
3 back squats
- Start at 65% and build to no more than 75%. These shouldn’t be difficult.
WOD
Every 7 minutes for 21 minutes(3 sets):
Run 200 M
15 single arm DB hang snatch(50/35)
3 wall walks
15 single arm DB thrusters(50/35)
15 pull-ups
Run 200 M
- Switch arms at 8 reps on the snatch and thrusters. Target time is 6 minutes per round. Scale as needed to hit that time.
Tuesday
WOD
Every 5 minutes for 25 minutes(5 rounds), complete:
50/40 bike calories
- Keep a consistent pace for all 5 rounds. Work on controlling your breathing and figuring out what RPM(cadence) you can maintain over longer periods of biking.
Post WOD
Every 1:30 for 5 sets:
3 high hang power snatch
- Start at 65% and build to 70%
Wednesday
Every 1:30 for 5 sets:
3 high hang power cleans
- Start at 65% and build to 70%
WOD
For time:
2000 M row
50 box jumps
25 power clean and jerks
10 rope climbs
- Rx: 24/20 box jumps, 115/85 clean and jerks, normal rope climbs
- Rx+: 30/24 box jumps, 135/95 clean and jerks, legless rope climbs
Thursday
Closed
Friday
OPEN FROM 8:30 – 1:30
Every 1:30 for 5 sets:
3 strict shoulder press
- start at 65% and build to 75%
WOD
“Turkey Gone Bad”
3 rounds for max reps:
1 minute Echo bike calories
1 minute bar-facing burpees
1 minute thrusters(95/65)
1 minute toes-to-bar
1 minute row calories
1 minute rest
- Score is total reps added together
Saturday
AMRAP in 40 minutes:
800 M run
100 M farmer’s carry(50/35)
50 M sled push(280/190)
50 FT sandbag hug or stone carry(150/100)
25 push-ups
10 strict pull-ups(wide grip ideally)
- The goal is to move consistently with quality, not quickly. Try to keep your heart rate down and rest as needed between exercises.
