Deload Week
Monday, February 19
Warm-up: 2:00 easy bike (1x), directly into 3 rounds - 12 seated banded row + 10 banded lat pull-down + 8 alt reach from low squat + 6 slow tempo 1-arm ring row
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB bent over row (50/35 or 40/25 or 30/15)
Max effort strict pull-up or challenging ring row (1 set)
WOD:
Lightweight
15:00 EMOM @ steady pace -
:60 bike @ moderate pace
:60 thrusters (45/35)
:60 barbell curls (45/35)
:60 sit-ups (weighted or GHD if able)
Rest
Accessory:
3x16-20 alternating Superman (:60 rest) https://youtu.be/DE92ODZS9gs?si=cY1ZVua9iRgdA-PG
Tuesday, February 20
Warm-up: 2:00 easy row or ski (1x), directly into - 5-4-3-2-1 seated leg raises + bench press (start w/ empty barbell and build to 60% 1RM) + reverse Samson/side + kip swing or :20 hollow hold
Strength:
15:00 EMOM -
5 bench press (start @ 60% 1RM and build to challenging set if possible)
Max unbroken toes-to-bar (1x), or ttb variation
Rest
WOD:
Popeye
15:00 row or ski for total meters (7/10 RPE) -
E3MOM (starting @ 0:00) -
12 lunges (no weight) + 10 bench press (115/75 or 75/55)
Accessory:
Accumulate 30-45 plate row from Sorenson hold, :01 pause @ top w/ 10# plate (scale to bent-over plate row @ moderate weight) https://youtube.com/shorts/vjQUTc_x-3I?si=2eRpNw5kP7SBuHED
Wednesday, February 21
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + inch worm w/ push-up + scorpion stretch/side
Strength:
Every :90 x5 (15:00) -
1 power clean + 1 squat clean + hang squat clean + front squat (start light and build to moderate complex)
:30-:45 barbell roll-out or plank on barbell
WOD:
10 rounds for time -
3 power clean (135/95 or 115/75 or 85/55)
3 bar-facing burpees or up downs
Accessory:
Tabata plank-ups (:20 work/:10 rest x8)
Thursday, February 22
Warm-up: 3 rounds - :30 wall facing handstand hold or plank + 10 banded pvc pull down from hollow + :30 easy jump rope + 10 alt toe touch from plank
Strength:
In 10:00, superset the following x3 (:90 rest between rounds) -
25 ft handstand walk or :30 handstand walk progression
:30 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8?si=eqPFsGZJja-XUkIF
WOD:
Every 3:00 x6 (18:00) for total reps -
200 meter run
Rnd 1 and 4 - Max bar muscle-up or challenging pull variation
Rnd 2 and 5 - Max handstand push-up or any push-up variation
Rnd 3 and 6 - Max jump rope reps (doubles or singles)
Accessory:
Accumulate 2:00 dual KB front rack march (2 @ moderate weight)
https://youtu.be/kIST_iO96bg?si=itD7BvAbIub7hm60
Friday, February 23
Warm-up: 3 rounds - 12 banded good morning + 10 pvc pass through + 8 snatch grip deadlift + 6 power snatch (empty barbell) + 4/leg pistol squat to bench
Strength:
12:00 EMOM -
2x 3-position power snatch @ moderate weight (:10 rest b/t set 1 and 2) https://youtu.be/kD65dqLt7yI?si=5xs2Cn3skZYCFTHT
12-15 prone pvc lift off https://youtube.com/shorts/mvFhST26mnA?si=UVDoVCH3JLxVbE9s
Rest
WOD:
3:00 AMRAP -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Max alt pistol squat (see video for variations)
-2:00 rest-
3:00 AMRAP -
20 alt pistol squat (or variation)
Max alt DB snatch (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/fUGQ7oMEIFI?si=nWy7W7S_qVwCUNLc
Accessory:
3x16-24 ring support w/ knee drive (scale to dip handles or boxes)
https://youtu.be/BG3jEvqUi98?si=2uEzUsPvAZKUo9CO
https://youtu.be/Dfpbu6O8Xkg?si=tJdQE7Ls-6U0cL5n
Saturday, February 24
Warm-up: 1:00 easy bike + 1:00 easy row + 1:00 easy ski, directly into - 10-8-6-4-2 alt box step up + plate hops + push-up to pike + ring row
WOD:
Every 7:00 x4 (28:00) -
400 meter row or ski
10 box jump over or step-over (24/20 in)
20/15 cal bike
5 wall walks
Accessory:
3x 8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)