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Week of 02/10/20

Welcome To Another Deload Week!

If you are new to our community, a "deload week" is a week of all longer endurance-based workouts in between strength cycles.

Each day will be a skill + long metcon class setup as we have finished up our clean strength cycle and are taking a quick breather before the press strength cycle starts next week.

Monday, February 10, 2020
SKILL
10min EMOM
1 wall walk + 1 rope climb

You will complete 1 wall walk and 1 rope climb in each minute. Or a modified version of each.

WOD
18min AMRAP
12 bench presses (50% of 1RM)
12 jumping squats
12/9 calorie row

FIT360
Every 2 minutes for 10 rounds
30 double unders
10 kb step-back lunges (35/26)
5 burpee pull-ups
Tuesday, February 11, 2020
SKILL
choice skillwork

WOD
5RFT
1 rope climb
5 hang cleans (50% of 1RM clean)
10 plate push-ups
20 lunges

FIT360
6 rounds of 40 secs on, 20 secs off
box jump overs (24/20)
farmer’s carries (53/35; each hand)
3 minutes rest
6 rounds of 40 secs on, 20 secs off
mb step-overs (20/16)
kb front squats (35/26; each hand)
Wednesday, February 12, 2020
SKILL
8-7-6-5-4 unbroken toes-to-bar … or … 13-12-11-10-9 unbroken push-ups (4 of 6)

WOD
15/12 calorie row
15 power snatches (75% of 5RM PS)
15 thrusters (75% of 5RM PS)
10/7 calorie row
10 power snatches (85% of 5RM PS)
10 thrusters (85% of 5RM PS)
5/2 calorie row
5 power snatches (95% of 5RM PS)
5 thrusters (95% of 5RM PS)

FIT360
20min AMRAP
1000m/800m row
50 plate push-ups
50 sit-up with plate overhead press (25/15)
50 air squats
Thursday, February 13, 2020
SKILL
2RNFT – core work
10 deadbugs (each side)
10 shoulder taps from plank (each side)
5 shoulder tapes with rotation (each side)
10 second hollow body hold
10 hollow body rocks

WOD
Every 2 minutes for 8 rounds
2 wall walks
10 toes-to-bars
12 burpees over parallette

FIT360
7min AMRAP
8 calorie row
6 burpee to G2OH plate press (35/25)
1 minute rest
7min AMRAP
8 burpees
8 goblet squats (53/35)
1 minute rest
7min AMRAP
8 pull-ups
10 wall balls (20/14)
Friday, February 14, 2020
SKILL
2 rounds of…
2 minute max double unders
1 minute rest

WOD
100 wall balls (20/14)
400m row
100 russian swings (53/35)
400m row
100 box jumps (24/20)

This is a partner workout in honor of the greatest holiday ever created by a greeting card company!

If there is an odd # then cut the reps in half, but keep the row distance the same

FIT360
100 wall balls (20/14)
400m row
100 russian swings (53/35)
400m row
100 box jumps (24/20)

This is a partner workout in honor of the greatest holiday ever created by a greeting card company!

If there is an odd # then cut the reps in half, but keep the row distance the same.
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