STRENGTH
De-load Week
2 Rounds
EMOM
Max Deadlift @ 60%
Rest 1 min
Max Deadlift @ 70%
Rest 1 min
Max Deadlift @ 60%
Rest 1 min
WOD
21-15-9
Hang Power Snatch (95/65)
Box jump overs
Time cap: 12 mins
Strength:
3 Sets
12 Single Leg DB RDL
12 DB Front Squat
15 DB hip raises
Rest 1:00
Workout:
12 Minute Window
2000m Row
Remaining time
As Many Reps As Possible
Burpees
GYMNASTICS
10min Clock
For Quality not for time
60 Toes-to-bars
Every time you break complete:
10 Burpees
WOD
3 rounds
500 m Run
50 ft DB front rack Walking Lunge 50/35
*30/25 Assault Bike Calories
Rest 2 mins between each round.
OLY
Split Jerk
1-5min: 3 @ 65%
6-11min: 2 @ 75%
WOD
AMRAP 12:
8/5 Strict Pull Ups
10 Dumbbell S2O (50/35)
15 Wall Balls (20/14)
CORE
Tabata 8
:20 on/:10 off
medball crunch
Alt V-ups
Ballistic sit ups
REST
Workout:
15 Minute Amrap
10 Box Jump Over
15 Push Up
20 DB DL
STRENGTH:
Every 2 mins for 10 mins.
5 Back Squats 70-75%
WOD:
GIVE THANKS
For time:
30 Dumbbell Deadlifts (50/35)
60 Double Unders
75ft Handstand Walk or 6 wall walks
Power Cleans
40 Double Unders
50ft Handstand Walk/or 4 wall walks
10 DB Alt Devils Press
40 Double Unders
25ft Handstand Walk/ or 2 wall walks
AMRAP 10
1-2-3-4-5…etc
V-Ups
Burpee
-3min rest-
10min AMRAP
1-2-3-4-5-etc
DB sumo Deadlift
*Slamball/P2OH
STRENGTH
Every 1:30 for 15 mins:
Set 1: 5 Deadlifts + 15 DB Floor press
Set 2: 4 Deadlifts + 14 DB Floor press
Set 3: 3 Deadlifts + 13 DB Floor press
Set 4: 2 Deadlifts + 12 DB Floor press
Set 5: 1 Deadlift + 10 DB Floor press
Set 6: 1 Deadlift + 10 DB Floor press
Set 7: 2 Deadlifts + 12 DB Floor press
Set 8: 3 Deadlifts + 13 DB Floor press
Set 9: 4 Deadlifts + 14 DB Floor press
Set 10: 5 Deadlifts + 15 DB Floor press
WOD
AMRAP 15:
6 Toes-to-bars
8 Hang Power Cleans (115/75)
10 Shoulder-to-Overheads (115/75)
200m Run
Strength:
2 Sets
6 Turkish Get Ups
12 Rev lunge twists
Rest 1 Minute
Workout:
4 Rounds
20/15 Cal Erg
14 DB Step Overs
12 DB Thrusters
GYMNASTICS
AMRAP 10:
5 Strict Handstand Push-ups
10 Box Step-ups
10 Strict Ring Dips
10 Box Step-ups
15 Push-ups
Rest 1 min
WOD
EMOM 20:
1. 20 DB Stationary Lunges (50/35)
2. max rep Assault Bike Calories
3. 20 Dumbbell Squats (50/35)
4. max rep Assault Row Calories
5. Rest
OLY
Squat Snatch:
3×3 at 75%
3×2 at 80%
3×1 at 85%
WOD
For time:
5 Power Snatches (135/95)
30 Box Jumps (24/20)
10 Power Snatches,
20 Box Jumps
15 Power Snatches
10 Box Jumps