|
"Deload Week"
This is our deload week and you've earned a little extra rest! If you need extra rest on some days of this week then take it! Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let's give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week! Metcon: 21-15-9 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min -Rest 3 min- 9-15-21 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min -Rest 3 min- 21-15-9 for time: Double Dumbbell Front Squats 2x22,5/15kg Burpee over Dumbbells 200m run after each set TC 7 min Scaling option: 15-12-9
0 Kommentare
Metcon:
AMRAP 8 Minutes 16/12 Calorie Row (OR another machine OR 150m Run) 16 Push ups -Rest 4:00- AMRAP 8 Minutes 16/12 Calorie Row (OR another machine OR 150m Run) 8 Burpee Box Jump Overs (24/20) -Rest 4:00- AMRAP 8 Minutes 200m run 16 Single Arm Dumbbell Clean and Jerk 22,5/15kg -Rest 4:00- AMRAP 8 Minutes 36 Alternating diagonal V-Ups 12 Strict Pull Ups Metcon:
2 Rounds for time: 250 Single Unders 40 Power Snatches 35/25kg -Rest 5:00- 2 Rounds for time 100 Double Unders 20 Power Snatches 50/35kg Strength: 5 rounds: 5 Front Squat @ 75% 1RM 5 Bent Over Barbell Row „ENDURANCE DAY“
Perform on RowErg/BikeErg/SkiErg or AirBike Warm-up: 5min from easy to mod Then 2 rounds: 3x (30sec hard, 30sec easy) 2min recovery (rest) 6min moderate, 3min easy, 6min moderate, 3min easy, 2min recovery (rest) Total: 55min Snatch Pull + Snatch 5x4 (2+2)
- (2+2) x 2 sets @ 73% 1RM Snatch - (2+2) x 3 sets @ 78% 1RM Snatch * Rest 60-90 seconds between sets Snatch Balance 5x3 - 2 sets x 3 reps @ 80%1 RM snatch - 3 sets x 3 reps @ 85% 1 RM snatch * Rest 60-90 seconds between sets High Hang Clean Shrug 5x5 - 5 sets x 5 reps @ 125% 1 RM clean * Rest 2 minutes between sets AMRAP 15 min 90 Wall Balls (20/14) 600m Run 30 Deadlifts (100/70kg) Metcon:
15-12-9-6-3 Strict Pull Ups Strict Handstand Push Ups TC 11 min -Rest 4:00- 21-18-15-12-9 Pull Ups Handstand Push Ups TC 11 min Accessory 2-3 Sets: 8 Triceps Kick Backs / arm 8 Banded Narrow Pushups 8 DB Rows / arm Metcon:
Every 6 min x 4 Rounds 21/17 Calorie Row 11 Burpee Box Get Overs (30/24) 15/12 Calorie Row 11 Burpee Box Get Overs (30/24) 9/7 Calorie Row Back Squat Every 2:15 5 sets x 4 reps @ 85% 1 RM back squat. Brian O'Conner
5 rounds for time: Run 800 meters 25 overhead squats 35/25kg 25 sumo deadlift high pulls 35/25kg TC 40min Metcon:
3 Rounds for time: 30 HSPU 20 Dumbbell cleans (1x 30/22.5kg ) 15 Strict Toes to Bar -Rest 1:1 (OR 5:00 if short on time) between sets- Bench Press - 5 x 5 (Work up to a heavy set of 5 for the day) - Superset with 10 single arm DB Press, each arm (light) Rest 2 minutes between sets Metcon:
For time 400-300-200-100m Run 40-30-20-10 Air Squats (wear a weight vest if you have one) -Rest 5:00- 400-300-200-100m Run 40-30-20-10 Wall Balls (20/14) Core/Abs 3 Rds of 10 banded tall kneeling pallof press (each side) (2-3 second pause at end of press) 20 Ketllelbell slashers (each side) (light) 30 second side plank/side |
