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DELOAD WEEK

Deloading in workouts means we are dropping down on weights and taking a little bit easier on metcons. Focus on quality of movements and enjoy easier workouts. Some workouts are supposed to feel easy! 🙂

 

Monday

Push press 5 x 2 – 65% of 1RM (or 55-60% of 3RM)

Metcon:
AMRAP 20
15 KBS 24/16
10 wall ball
5 HR push ups
20 abmat sit ups
5 HR push ups
5+5 frontrack KB lunges
20 back extensions

Tuesday

Gymnastics skill work for 20 mins
Pick one or two skills.

Metcon:
EMOM 15
1: 5 burpees + 5-8 T2B
2: 10 KBS + 5-8 pull ups
3: 10 jumping squats + 30 DU
*Adjust reps as needed

Wednesday

Back squat 3 x 5 – 60% of 1RM

Front squat 2 x 10 – 50% of 1RM

Metcon:
4 rounds, not for time
5 hang power clean
5 hang squat clean
Rest :30s
5 front squats
8 front rack lunges
Rest :30s

RX: 60/40kg, scale as needed

Thursday

Teams of 4
Divide in 2 person groups in team

Station 1: 6000m row (2 persons working, split work anyhow)

Station 2: AMRAP (2 persons working, split anyhow)
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Alternate every 3:00 between rowing and AMRAP stations. Work is done when 6000m is completed on rower.

Olympic: Snatch

Friday

Core workout:
3 rounds of
:30s strict T2B
:30s rest
Directly into
2 rounds of
:30s hollow hold
:30s rest
:30s arch hold
:30s rest
:30s planking
:30s rest
:30s posterior planking
:30s rest

Metcon:
AMRAP 15
4 pull ups / 4 HSPU
8 KB snatch
12 KB push press (6+6)
16 air squats

*Alternate with pull ups and HSPU’s between rounds.

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