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)
