Deload Week!
Monday
Buy in – 2:00-3:00 Jog
-Into-
2-3 Sets
10 Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat
A) 3 Sets
20 Tall Box Step Up
10 L Seated Dumbell Press + 10 Push Ups on Dumbbells
:10 Dead Hang + 3 Strict Pull Up + :10 Dead Hang
Metcon
AMRAP 30 Minutes
1.5 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining
*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
if you are a good runner go for 2 miles
Tuesday
Buy in – 3 Sets
:30 Bike (moderate)
5 No Jump Burpee
:30 Ski (moderate)
5 Box Jump w/Step Down
A)4 sets – 10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
Metcon –
AMRAP 5 Minutes
20 Burpee Box Jump Overs (24/20)
20/16 Calorie Bike
Max Calorie Ski in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Ski
20 Burpee Box Jump Overs (24/20)
Max Calorie Bike in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Bike
20/16 Calorie Ski
Max Burpee Box Jump Overs (24/20)
Wednesday
Buy in – 3 Sets
5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)
20 Side Forearm Plank Lifts (10 each side)
:30 Handstand Hold (wall facing if regular is too easy)
A) 3 Pressing Snatch Balance @ 5/10 RPE x 3 sets
B) 3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7.5/10 RPE
3 Snatch Push Press @ 8/10 RPE
Metcon – for time
40-20-10
Dumbbell Snatches (50/35)
Toes-to-bars
Thursday
Buy in – Ea Warm up
A) 3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
Metcon – 4 RFT
200m Run
20 Russian KBS
20 Cal Row
20 KBS
Friday
Buy in – 2 Rounds
2 min Skipping Practice / 10 TKE each leg / 10 Seated External Rotations / 20 Banded Pull Aparts / 40 Russian Twists
A) BB Bent over Row 5×8 Moderate load
B) Single arm Banded Seated Row 3×20 Each arm
Partner Throwdown Friday
15 Minute AMRAP
5 Hang Clean And Jerk (115/85)
30 Cross Overs (scale to only 3 misses then triple remaining reps as singles)
one round then partner goes
May 6, 2024
