Deload Week!
Monday
Buy in – EA Warm Up
A) 8-10 Sets
1 Front Squat @70-80% 1RM Front Squat
*Rest as needed between sets.
**Deload so focus on perfect technique
B) 3 Sets – 5 Tempo Good Mornings @6/10 RPE
*Tempo is 50X1 (5 seconds down, no pause at bottom, explode up, 1 second pause at top)
Metcon – 4 sets:
AMRAP 3 minutes
12/9 Calorie Row
30 Double Unders
12 Wall balls (20/14)
-rest 90 seconds b/t sets-
Tuesday
Buy in – 2 Rounds
200m Run / 10 Glute Bridge / 10 Empty Bar Push 3 second pause Over Head / 30 Mountain Climbers / 5 Jumping Pull Ups
A) 5 Push Press @68-70% 1 RM Push Press – 5 sets
B) 10 Double Dumbbell Bent Over Row @7/10 RPE – 5 sets
*Pause for 2 Seconds at the top of each rep
Metcon – EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 40 seconds of Box Step Ups
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest
Wednesday
Buy in – 2 Sets
1:00 Row (OR Ski) (moderate)
15 Banded Good Morning
10 Russian Kettlebell Swings (moderate)
10 Box Step Ups
Metcon – 3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
A) 10 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique
Thursday
Buy in – EA warm up
A) 10 Sets (1 Set every 30 Seconds)
1 Back Squat @70-75% of 1 RM Back Squat
Metcon – 3 Sets
20/15 Calorie Row
100ft Walking Lunge
20/15 Calorie Row
100ft Walking Lunge
20/15 Calorie Row
-Rest 3 minutes between sets-
-after the last set and 3 minute rest-
30 power snatch (95/65)
*Must be done in sets of 5+
Friday
Buy in -3 Sets
10 Hand Release Push Up
10 Kip to Swing
5 Single Arm Bench Press (each side, moderate)
:20-:30 Plank on low Rings
A) 5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
*Rest as needed between sets
B) 50 Abmat Sit ups for time
Partner Throwdown
10 Rounds
5 Bar Muscle Ups or 10 C2B
10 Dumbbell Bench Press (2×50/35)
August 26, 2024
