** DELOAD WEEK **
Warm up
2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats
Snatches
Every 3 min for 5 sets:
6 hang snatches
Note: must be unbroken
Conditioning
For time:
45/36 cal row
30 deadlifts 115/80 lbs
35/28 cal rows
20 power snatches 115/80 lbs
25/20 cal row
10 overhead squats 115/80 lbs
Time cap: 12 min
** DELOAD WEEK **
Warm up
3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups
Endurance
** DELOAD WEEK **
Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang
Front Squat
Every 3 min for 6 rounds, for weight and quality:
5 front squats at ~60% of 1RM (or 75% of your 10RM from week 1)
20 alternating double KB front rack march steps
Conditioning
Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Part A
3 rounds of:
50 ft. per side single KB suitcase carry
8 barbell ab rollouts
Part B - Deficit deadlift
4x3 with 2 inches deficit
Start at around 75% and build to a challenging set.
Conditioning
For time, 21-15-9 reps of:
Alternating DB snatches 50/35 lbs
Box jumps over 24/20 in
Burpees
Time cap: 11 min
In teams of 2, for time, chipper style:
300 double unders
200 hang clean and jerks [BB: 95/65 lbs, DBs: 2x35/25 lbs]
1,000m plate run 25/15 lbs [together, one plate to share]
50 deadlifts [BB: 225/155 lbs, KBs: 2x32/24kg]
Time cap: 30 min
Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
In 18 min, find a heavy set of 10 back squats
Conditioning
2 rounds for time of:
250m/200m row
12 back squats 95/65 lbs
250m/200m row
9 front squats 95/65 lbs
250m/200m row
6 overhead squats 95/65 lbs
Time cap: 12 min
Part A
Warm up
6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees
Touch-n-Go Snatches
In 15 min, find a new 6 touch-and-go (TnG) snatches max
Conditioning
For time, 21-15-9 reps of:
Burpees over bar
Power snatches 95/65 lbs
Toes to bars
Time cap: 15 min
Part A
Warm up
2 rounds:
200m run
50 ft. lunges with twists
50 ft. duck walk
50 ft. high knees
50 ft. butt kicks
50 ft. burpee broad jumps
Endurance
Part A - 1 mile time trial
1 mile =3 laps around the block + the corner of 86th St and back
Compare to Sunday Sept. 15th, 2024
Part B
4 rounds of 4 min AMRAP, 2 min rest between:
30 double unders
20 reps of DB movement 50/35 lb
10 pushups
Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at XX% of front squat 1RM - see note.
Note:
Set 1 at 85% - goal 3-5+
Set 2 at 80% - goal 5-8+
Set 3 at 75% - goal 7-10+
Set 4 at 70% - goal 12+
In absence of 1RM, you may use 115%-100%-95%-90% of your 10RM tested in week 1, respectively
Each set should be near or at failure.