Deload Week (Summer Edition)
Incredible efforts and LOTS of PRs last week to finish up our strength cycle!
Items for the week…
- Our back squat/front squat/split jerk strength cycle has come to a victorious close!
- We are taking a break from the strength cycle this week with a deload week, and will be beginning a new cycle next week.
- We will also be testing our 1,000m row test this Thursday, August 18. We last tested it on 04/29/22.
- We are kicking off our weekly pull-up work this week again.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
core work
WOD
Partner 1 – collect 4500m (m)/4000m (coed)/3500m (f) row
Partner 2 – AMRAP the following…
5 toes-to-bars
10 mb cleans (20/14)
15 push-ups
… partners can switch whenever
SKILL
kipping skill work
WOD
5RFT
20 double unders
19 wall balls (20/14)
8 russian swings (70/53)
2 rope climbs
SKILL
pull-up skill work (1 of 6)
WOD
1 mile run (L3) / 800m run (L2) / 400m (L1)
then
3 rounds of…
10 (L3) / 15 (L2) / 20 (L1) bench press (50% of 1RM)
10 (L3) / 15 (L2) / 20 (L1) strict handstand push-ups
then
1 mile run (L3) / 800m run (L2) / 400m (L1)
We have three levels to choose from. If you choose to run the farthest then you have the least amount of reps to complete within the gym. If you opt for a shorter distance then you have more reps to complete inside the gym.
SKILL
1000m row (test)
Last done on 04/29/22.
WOD
4 rounds of…
1 minute of push presses (40% of 1RM)
1 minute rest
1 minute of box jumps (30/24)
1 minute rest
1 minute of ring dips
1 minute rest
SKILL
clean skill work
WOD
5RNFT
3 deadlifts (65% of 1RM)
3 burpee bar muscle ups (L2) / 6 burpee pull-ups (L1)
7AM/8AM
Every 5 minutes for 2 rounds
400m run
2 wall walks
max back squats (45% of 1RM)
1 minute rest
Every 5 minutes for 2 rounds
400m run
2 wall walks
max presses (40% of 1RM)
9AM (partners)
Every 6 minutes for 2 rounds
P1 400m run
P2 2 wall walks + max back squats (45% of 1RM)
… switch
1 minute rest
Every 6 minutes for 2 rounds
P1 400m run
P2 2 wall walks + max presses (40% of 1RM)
… switch
WOD
2RFT
50 double unders
50 air squats
40 double unders
40 jumping lunges
30 double unders
30 plate push-ups
20 double unders
20 strict pull-ups
10 double unders
10 atomic sit-ups (20/14)
