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.