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DELOAD WEEK

 
 
 
 
 

Monday

Back squat 5 x 4 (tempo)

Metcon:
5 rounds for time
15 wall ball
10 T2B
15 KBS 24/16
5 burpees

or deload version

EMOM 16:
1: 15 wall balls
2: 10 T2B
3: 15 KBS 24/16
4: 5 burpees

Tuesday

EMOM 12
1: sPull ups ~60% of max reps
2: sHPSU ~60% of max reps
3: rest

EMOM 20
1: 5-10 kipping pull ups
2: 10-14 DB/KB snatch
3: 5-10 kipping HSPU
4: 15-20 abmat sit ups

Wednesday

Push press 5 x 3 – pause in dip and top position for 2s – light loads

Push jerk 5 x 2 pause in dip and catch position for 2s – light loads

Metcon:
4 sets of
10 floor press
10 push ups
rest :30s
10 front rack lunges
10 jumping squats
rest :30s

Olympic: Snatch

Thursday

WOD (S):

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

Friday

3-position clean for 20 mins

Metcon:
EMOM 20
2 HSPU
1 hang power clean

Saturday

Team WOD 11:00

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