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Deload week

 
 
 
 
 

Monday

Push press 4 x 5 (fairly easy weights)

5 rounds for quality:
10 goblet squats
5+5 one arm KB push press
10 wall ball
5-10 strict push ups

3 rounds / 30s on / 30s off
flutter kicks
plank
arch hold

Tuesday

Gymnastics conditioning:
EMOM 16:
1: 0:40 of rowing/skiing/biking
2: 5 strict pull up + 10 back extensions
3: 15-20 KBS 24/16
4: rest

Rest 2:00

EMOM 16:
1: 0:40 of double unders
2: 5 HSPU + 7 T2B
3: 15-20 wall ball
4: rest

Wednesday

Every 90s for 6 sets
6 x back squats (fairly easy weights)

For quality (work on unbroken sets, you pick suitable weights)
4 rounds
12 hang power clean
0:30 rest
10 frontrack lunges
0:30 rest
8 thrusters
1:00 rest

Olympic: squat cleans

Thursday

WOD (S):
E3MOM for 30 mins
10-12 KB snatch
10-12 wall ball
10-12 T2B
10-12 box jumps

Friday

Deadlift 3 x 10

3 sets of:
10 x dual KB deadlifts
20m farmers walk
rest 1:00

3 sets of:
5 HSPU / 10 push ups
30-40s frontrack hold
Rest 1:30

3 sets of:
0:30 strict T2B’s
0:30 rest

Saturday

Team WOD 11-12, open doors 12-14. Box booked for private class 14-16.

 

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