Deload Week

Monday 11/21

“Strength”

Pause Front Squat
E2MOM x 5 Sets
3 Reps with a 3 second pause
75% of 1RM or less

“Conditioning”

3 Rounds for Time:
7 Squat Clean Thrusters (135/95)
14 Bar Facing Burpees
21 C2B Pull-ups
REST 1:00

 

Tuesday 11/22

“Strength”

Deadlift
EMOM x 10 Sets
3 reps @ 50% 1 RM

“Conditioning”

EMOM For 20 minutes
Min 1: Bike
Min 2: 2 Wall Walks
Score is total bike calories

Scale: 1 Wall Walk

 

Wednesday 11/23

Last Class at 12pm
Open Gym until 3pm

“Conditioning”

Partner WOD
For Time:
100/80 Cal Row
50 Toes To Bar
40 Alt. DB Snatch (50/35)
50 Box Jumps (24/20)
40 Alt. DB Snatch (50/35)
50 Toes To Bar
100/80 Cal Row

Trade Reps as Needed

 

Thursday 11/24

Closed
Thanksgiving

 

Friday 11/25

No Classes
Open Gym from 8am-5pm

“Strength”

Push-Press
EMOM x 10 Sets
2 reps @ moderate weight

“Conditioning”

3:00 AMRAP
8 Pull-Ups (55/35)
8 Goblet Squats

Rest 1:00

3:00 AMRAP
8 Wall Balls (20/14)
8 KBS (53/35)

Rest 1:00

3:00 AMRAP
8 Burpees
8 Goblet Reverse Lunges

 

Saturday 11/26

No Classes
Open Gym from 7am-5pm

“Conditioning”

For Time:
1000 Row
30 Push-Ups
15 Hang Power Cleans (95/65)
750m Row
20 Push-Ups
15 Hang Power Snatch (95/65)
500m Row
10 Push-Ups
15 Clean and Jerks (95/65)

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WODs 1/30

  Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat

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WODs 1/23

Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00

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WODs 1/16

Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal

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WODs 1/9

Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95)

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WODs 1/2

Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of

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WODs 12/26

Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM

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