DELOAD WEEK

A) 4 rounds
4 high box jump 30/24"
8 deadlift @50-60%

B) 3 rounds for time
12 box jump 24/20"
9 deadlift 50/35
6 bar facing burpee

You go / I go (full rounds)

aerobic capacity 2rounds:

3min easy
1min moderate
1min rest between machines

1) c2bike
2) row
3) ski
4) echo

(Total 40min)

A. AMRAP 7
”I Go, You Go”
3 Pushups
6 Sit-ups
9 Squats

Rest 3min

B. AMRAP 18
30 KB Swings
30 Goblet Squats
30 DB Snatches
20 Burpee over Partner
30 Wall Balls
30 Box Jumps
30 Calories

10 min Emom
Alternate

1. 10 Bicep curls
2. 10 dips or push ups

Barbell Glute Hip Thrusts
4 x 8-10. Rest 90s
– 2-3 Warm-up sets
– Go HEAVY

Double KB Front Rack Lateral Lunges
3 x 6 each. Rest 60s.
– 1 Warm-up set

E6MOM x5

400m run
15 box jump
15 wallball

FITNESS E6MOM x5
300m run
10 box up
10 wallball

Partner amraps 2x15min

1)
30cal c2bike
30 kbs 24/16kg
30 sit up

5min rest between amraps

2)
30cal row
30 Db snatch 22,5/15kg
30 air squat

For Time
400 Meter Run/500m Row/ski/1000m Bike
30 Deadlifts (100/70 kg)
20 Box Jump Overs (60/50cm)

– Goal: Hard effort
Rx+:(125/85 kg)

TIME CAP = 8:00

Extra:
100 lying banded hamstring curls

1 1/4 Back Squat
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4

EMOM until 50 Thrusters
1. 14 kb swings 24kg/16kg
2. 12 box jumps 60cm/50cm
3. Thrusters 50kg/35kg
4. rest