Deload Week + Officially Fall = Fun Times 🍂
“Oh, it’s deload week next week? I’m busy. All week.”
Items for the week…
- We are going to be taking a break from the strength cycle this week after our 1RM re-test week with a deload week!
- We will be re-testing our endurance test on Friday!
- We will also be re-testing our 1000m row on Monday!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
1000m row (re-test)
WOD
Level 3
80 box jumps (24/20)
EMOM 2 thrusters (55% of 1RM)
Level 2
70 box jumps (20/16)
EMOM 2 thrusters (45% of 1RM)
Level 1
60 box jumps (16/12)
EMOM 2 thrusters (35% of 1RM)
SKILL
choice
WOD
4RFT
40 double unders
30 sit-ups
20 reverse lunges (40% b/w)
10 burpees over parallette
FIT360
4RFT
40 double unders
30 sit-ups
20 reverse lunges (35/26)
10 burpees over parallette
SKILL
no skill
WOD
12min E2MOM
5 back squats (75% of 1RM)
5 minute rest, then…
5 rounds
30 second max calorie row
12 russian swings (70/53)
12 wall balls (20/14)
SKILL
core
WOD
5 rounds
30 second max meters row
30 second max bench presses (35% of b/w)
45 second max meters row
45 second max bench presses (35% of b/w)
1 minute max meters row
1 minute max bench presses (35% of b/w)
1 minute rest
FIT360
5 rounds
30 second max meters row
30 second max push-ups
45 second max meters row
45 second max push-ups
1 minute max meters row
1 minute max push-ups
1 minute rest
SKILL
endurance (re-test)
Last done on 08/23/24.
WOD
10RFT
100m run (sprint)
5 strict pull-ups
10 push-ups
15 mb sit-ups (20/14)
100m run (sprint)
1 minute rest
7AM/8AM
WOD
42 russian swings (53/35)
30/24 calorie row
100 double unders
30 russian swings (53/35)
24/18 calorie row
80 double unders
18 russian swings (53/35)
15/12 calorie row
60 double unders
… EMOM 1 body blaster
9AM
Partner WOD
75 russian swings (53/35)
400m run
150 double unders
50 russian swings (53/35)
400m run
125 double unders
25 russian swings (53/35)
400m run
100 double unders
WOD
18min AMRAP
10 kb snatches (53/35)
10 mb step-overs (24;20/20;14)
10 wall balls (20/14)
