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Deload week. For AMRAP’s you can work with easier pace and not for maximal reps. Just keep steady pace, move consistently and rest as needed preferably between movements.

 
 
 
 
 
Monday

Push jerk or Split jerk
3×5 and 3×3 (easy weights)

Metcon:
AMRAP 15 or for 15 mins with steady pace
10 S2OH 35/25
5 burpee box over
15 KBS 24/16
5 burpee box over
10 hang power clean 35/25
Rest :30s between rounds

Tuesday

“BIG GYMNASTICS CONDITIONING”

Complete as 12 days of x-mas style: first 1, then 1+2, 1+2+3, etc until you reach 12.

RX / SCALED:
1 Rope climb / Rope descent
2 Bar MU / :20s L – hang
3 Strict pull up / Jumping pull up
4 Kipping pull up / Jumping C2B
5 HSPU / DB push up or ring push up
6 V-UP
7 Back extension
8 Split jumps
9 Jumping squats
10 Burpees
11 Push ups
12 Strict T2B / Knee raise

Wednesday

Back squat
6 x 50%
4 x 55%
4 x 60%
2 x 70%

Metcon:
5 rounds for quality
7 back squats
5 OHS
:45s planking
7 front squats
5 push press
:45s super man hold

You pick the weight

Olympic: Snatch + OHS

Thursday

WOD (S):
AMRAP 30 or for 30 min with steady pace
400m run
15 KBS 24/16
10 wall ball
15 sit ups
10 burpees

Friday

E2MOM for 5 sets:
1 clean
1 hang clean
2 front squats

EMOM 10:
4 hang power clean
4 front rack lunges
4 front rack reverse lunges

Saturday

Team WOD 11:00, open doors 12-14. Functional movements screen intro 14:30.

Sunday

Open doors 14-16.

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