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This will be deloading week for strength cycles.

 
 
 
 
 

Monday

Back or front squat 4 x 5 – light

Metcon:
AMRAP 4
10 burpee
10 wall ball
10 KBS 24/16
– rest 2:00 –
AMRAP 4
8 burpee
8 wall ball
8 KBS
– rest 2:00 –
AMRAP 4
6 burpee
6 wall ball
6 KBS

Tuesday

EMOM 12:
1: x amount of strict pull ups
2: x amount of strict HSPU
3: Core movement of your choice**

**
10 deadbugs
30-45s planking
10-15 T2B or V-UP
20-30s hollow hold

Metcon:
E2MOM for 18 mins
1: 10-15 barbell thrusters + 10-20 steps walking lunges (unweighted)
2: 15-20 abmat sit ups + 15-20 back extensions
3: 8-12 DB/KB floor press + 8 – 12 push ups

Wednesday

Push jerk / technique / metcon prep

Metcon:
Teams of 2 / for time
100 push jerks 50/35
90 wall ball
80 DB snatch 25/20
70 hang power clean 50/35
60 burpee over bar
50 front squats 50/35
40 pull ups

Thursday

WOD (S):
AMRAP 30
10 C2B
20 med ball clean
30 steps bear hug walking lunges
40 pull ups
50 KBS 24/16

Olympic: Squat clean

Friday

Barbell complex:
1 power clean
2 hang power clean
2 push press
2 push jerk
Heavy single or technique focus

Metcon:
3-4 sets not for time
20-30s wall sit
1:00 jump rope / DU
10 + 10 light KB snatch
3-7 perfect push ups
15 face pulls
10 + 10 reverse lunges
Rest as needed between sets

Saturday

Team WOD 11:00, FREE INTRO 14:30.

 

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