** VOLUME DELOAD WEEK **

Warm up

2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 good mornings
10 box step ups
10 hang muscle cleans
10 hang power snatches

Endurance

** VOLUME DELOAD WEEK **

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 
5 scap pullups

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 90 sec for 5 rounds:
1 shoulder press
Start on your first set at around 80% and build to heavy singles.

Part B - Push Jerks
Every 2 min for 4 rounds:
1 push jerk
Start on your first set at around 80% of your recent C&J 1RM and build to heavy singles.

** VOLUME DELOAD WEEK **

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Every 2 min for 8 rounds:
1 back squat at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD

Conditioning

Every 4 min for 4 rounds, each for time:
200m run
5 deadlifts 115/80 lbs
4 cleans 115/80 lbs
3 thrusters 115/80 lbs
20 cross overs

Warm up

3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski

Upper Body Strength

4 rounds for load:
8 alternating DB bench presses per arm (holding the other DB in lockout)
8 double DB tempo bent over row (3131)
8 per side KB Turkish situps

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired:
40 handstand pushups
50/40 cal row
40 burpees over bar / DBs
60 back squats [BB: 115/80 lbs, 2 DBs: 50/35 lbs]
40 handstand pushups
50/40 cal row
40 burpees over bar / DBs
50 front squats [BB: 95/65 lbs, 2 DBs: 50/35 lbs]
40 handstand pushups
50/40 cal row
40 burpees over bar / DBs
40 overhead squats [BB: 75/55 lbs, 1 DB: 50/35 lbs]

Time cap: 35 min

Warm up

2 rounds:
250m row
10 jumping good mornings
20 forward-backward bunny hops
20 lateral bunny hops

Deadlift

Every 3 min for 6 rounds:
2 deadlifts**
** Loads: 80%, 85%, 87.5%, 90%, 87.5%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through 

Conditioning (12 min)

Warm up

2 rounds:
5 fire hydrants per side
5 high box step ups per side
5 cal ski erg
5 inch worms with push-up

Clean

Part A - Hang Power Cleans
3x3 at 80% of your most recent 1RM clean & jerj
Drop and reset between reps - From below the knee

Part B - Cleans
3 sets of [2 power cleans + 1 squat clean] at 80% of your most recent 1RM clean & jerk
Drop and reset between reps

Conditioning

Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Endurance

6 rounds of 5 min AMRAP with buy-in:
Buy-in: 30/24 cal row
20 KB snatches 24/16 kg
-- then in the remaining time, AMRAP:

Rounds 1, 3 and 5: 
10 toes to bars + 20 single KB suitcase deadlifts 24/16 kg

Rounds 2, 4 and 6: 
2 sandbag to shoulders + 10 burpees
-- rest 1 min between each AMRAP

Warm up

3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 barbell push presses

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 90 sec for 5 rounds:
2 shoulder presses
Start on your first set at around 80% and build to a heavy double, increasing from last week.

Part B - Push Jerks
Every 2 min for 4 rounds:
2 push jerks at 85-90% of your recent C&J 1RM, across all sets

Conditioning