Another Much-Loved Deload Week! 😨
I was asked this weekend what “fun” we had in store for deload week this round. Hopefully it lives up to your expectations!
Items for the week…
- We are in week 5 of our progressive toes-to-bars / push-ups work.
- Our strength cycle has come to an end, and we will take a week off before starting our net cycle.
- Our next cycle will be the back squat, front squat, and split jerk.
- We have a mile run test on Friday … since it looks like the weekly rain will have stopped by then.
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
choice
WOD
5RFT
20 russian swings (53/35)
15 push-ups
12 back-rack lunges (40% of b/w)
10/8 calorie row
1 minute rest
SKILL
rope climbs
WOD / FIT360
5min AMRAP
20 wall balls (20/14)
10 pull-ups
2 minute rest
5min AMRAP
15 push-ups
15 box jumps (20/16)
2 minute rest
5min AMRAP
10 single-arm kb snatches (53/35)
20 single-arm kb lunges (53/35)
SKILL
progressive gymnastics
WOD
6RFT
Level 3
200m run with medball (20/14)
15 push presses (50% of 1RM)
5 burpee box jumps (24/20)
1 rope climb
Level 2
200m run with medball (14/10)
15 push presses (40% of 1RM)
5 burpee box jumps (20/16)
1 modified rope climb
Level 1
200m run
15 push presses (30% of 1RM)
5 burpee box jumps (16/12)
2 descent/ascents on the rope
SKILL
core
WOD
30 thrusters (45% of 1RM)
500m/420m row
1 rope climb
400m run
2 minute rest
20 thrusters (55% of 1RM)
500m/420m row
1 rope climb
400m run
2 minute rest
10 thrusters (65% of 1RM)
500m/420m row
1 rope climb
400m run
FIT360
30 wall balls (20/14)
500m/420m row
50 single unders
400m run
2 minute rest
30 wall balls (20/14)
500m/420m row
50 single unders
400m run
2 minute rest
30 wall balls (20/14)
500m/420m row
50 single unders
400m run
SKILL
mile run (test)
Last completed on 08/23/23.
WOD
2RFT
10 strict handstand push-ups
20 front squats (50% of 1RM)
30 ring rows
… EMOM 5 burpees
7AM/8AM
WOD
8RFT
4 kb deadlifts (70/53)
6 ring dips
8 pull-ups
9AM
Partner WOD
10RFT
5 kb deadlifts (70/53)
7 ring dips
9 pull-ups
WOD
5RFT
10 mb sit-ups (20/14)
10 mb step-overs (20;20/16;14)
10 mb cleans (20/14)
10 push balls (20/14)
10 mb lunges (20/14)
