wod

Deload Week

The purpose of a deload week is to prepare the body for the “increased demand” of the next training phase and to avoid the risk of overtraining. The next training phase is a “two week testing phase.” During the two week testing phase we will establish “1RM” lifts to have a foundation for the rest of the training year into 2020.

NOTE: Showing up to class early is being on time. Showing up on time is late. Show up early so you can get yourself in a ready state of mind. If you miss the general warm-up do not fret. The training (this week) can serve as such as it should be done with very little intensity.

This entire week is dedicated to movement and allowing the body to recover.

Coach Joel

Monday

Warm-up
Row 400m
10 Push-ups
10 PVC Dislocates
10 Squats
Walking Lunge Down & Back
10 No Jump Burpees

With a 30:00 Clock

Row 500m or Bike 25 Cal or 400m Jog
30 Mountain Climbers (Total)
100 Single Unders
5 No Jump Squat Burpees*
10 SA Db Snatch 6e/s, 50/30#
8 Knees 2 Elbow
8 Plyo Push-ups
10 Kneeling Mountain Climbers (Total)**
:30 Side Plank Hold e/s

*Land in a deep squat with knees out.
**https://youtu.be/J3aiPe1Bncc

Then…,

20:00 Upper Body RomWOD Session

Friday

OPEN WOD 20.5

10:00 Cool Down Row

Thursday

Max Cal Row 15:00 (Build)

Max Cal Bike 15:00

ROMWOD 15:00

Wednesday

Warm-up
Row 500m (Easy Effort)
20 Plyo Push-ups
20 Cossack Squats
20 Down Dog Up Dog
20 Curtsy Lunges

Then..,

Gymnastics
EMOM x 10:00
O: :40 Glute Bridge Up Hold, 25-45#
E: Rope Climb x 1-2r

Then…,

Strength
Power Clean 1.1.1* x 5s (BOF/Build)
*The dot after the numbers means drop, step back, and repeat. Do not touch and go.

Then…,

WOD (10:00 Cap)
21-15-9
Strict Ring Dips
Deadlifts, 105/155#
Knees To Elbows

OYO
Couch Stretch 2:00 e/s
Pike Stretch :30 x 4s
Capsule 1:30 e/s
High Pigeon Stretch 1:30 e/s
Twist 1:00 e/s

Tuesday

Warm-up
20 Standing Band Pull Aparts
20 Dislocates (Include Reverse)
20 Down Dog w/ Knee To Elbow 10 e/s
:30 Side Plank w/ Leg Up e/s
1:00 Bent Knee or Hollow Body Hold
50 Double Unders

Then…,

Gymnastics
EMOM x 10:00
O: :30 Hollow Rock Hold + 10 Rocks
E: Extended Plank Hold :30 + :20 Shoulder Bridge

Then…,

Strength
Front Squat 8/6/4/2 (BOF/Build)
Superset…,
10 Cossack Squats

Then…,

WOD (8:00 Cap)
40/50 Cal Row
30 Alt Db Clean & Jerks, 35/50#

OYO
Pike Stretch 1:00
Couch Stretch 1:00-2:00 e/s
Cactus Shoulder Stretch :40 e/s
Supine Shoulder Stretch 1:00