Deload Weeeeeeeeek! 😄
After another successful strength cycle, we are going to take a week off (deload week) before we embark on our next muscle-building adventure.
Items for the week…
- We are taking a break from the strength cycle this week with a deload week, and will begin our new cycle on Monday.
- Our next strength cycle is going to be either the snatch (the variation is up to you) on Mondays, the front rack lunge on Wednesdays, and the thruster on Fridays.
- Sadly, this is our 6th and last week of our progressive wall ball cycle.
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
rope climbs
WOD
600m-500m-400m-300m-200m row
12-10-8-6-4-2 pull-ups
12-10-8-6-4-2 step-overs (20;20/16;14)
12-10-8-6-4-2 atomic sit-ups (25/15)
SKILL
core
WOD / FIT360
3 rounds
1 minute max russian swings (53/35)
1 minute max push-ups
1 minute max kb snatches (53/35)
1 minute max toes-to-bars
1 minute max single-arm kb thrusters (53/35)
1 minute rest
SKILL
wall balls
WOD
100 presses (45/35)
… every time the bar is re-racked, complete…
50 double unders
5 burpees
SKILL
push-ups
WOD
5RNFT
10 deadlifts (60% of 1RM)
10 strict pull-ups
FIT360
Every 2 minutes for 20 minutes
10 kb/db farmer’s lunges (26/15)
8 kb/db hang snatches (26/15)
6 kb/db thrusters (26/15)
SKILL
choice
WOD
15-12-9-6-3
back squats (40% of 1RM)
ring dips
box jump overs (24/20)
3 minute rest
3-6-9-12-15
front squats (same weight)
russian swings (53/35)
burpee box jumps (20/16)
7AM/8AM
FIT360
18 minute running clock
8 rounds
10 wall balls (20/14)
6 burpee box jumps overs (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 lunges
9AM
Partner FIT360
22 minute running clock
10 rounds
10 wall balls (20/14)
6 burpee box jump overs (24/20)
then
max rounds of
10 single-arm kb thrusters (35/26)
10 lunges
FIT360
2 rounds
30 double unders
20 pull-ups
then
2 rounds
30 double unders
15 ring dips
then
2 rounds
30 double unders
10 knees-to-elbows
then
2 rounds
30 double unders
5 bar muscle-ups
