Week 6

It’s deload week! Enjoy the reduced volume and reps and get ready for big lifts next week!

 

Monday 

Warm-up

 

Dynamic warm-up:

High knees

Butt Kickers

High Skips

Spiderman Lunges

Potato Pickers

Broad Jumps

2x

 

2 rounds with a light KB/DB:

5 single arm DB/KB deadlifts/side

5 single arm DB/KB High Pulls/side

5 single arm KB/DB snatches/side

 

Workout

 

5 RFT, CAP 25:

400m run

10 alternating DB/KB snatch

10 burpees over the DB/KB

 

Accessory

3 rounds, NFT:

10 DB/KB bicep curls/side

10 strict dips

_______________

 

Bootcamp

0-15min…
3 Rounds:
30 Cal Row
20 Cal Bike
10 DB Thrusters 50/35

15-30min…
200m Right Arm Farmer Carry 70/53
100 Walking Lunges

200m Left Arm Farmer Carry 70/53



30-40min:
50 Reverse Sit-Ups
50 Russian Twist

50 Regular Sit-Ups

 

Tuesday 

Warm-up

 

3 rounds:

3 front-back-side lunges/side

10 pass throughs

10 banded pvc lat press down

 

10 kip swings

10 straight leg lifts

10 K2E

5-10 T2B

 

AMRAP 12:

50’ DB walking lunge 50s/35s

16 t2b

8 box jumps 24/30

 

Accessory, NFT:

100 banded good mornings

Can you go unbroken?

 

Cool-down

Couch stretch series

30s/30s/30s per side

-Runners lunge couch stretch

-Upright couch stretch

-Back bend couch stretch to tap wall

 

Wednesday 

Warm-up

Junkyard Dog

 

With a PVC or empty BB:

5 clean pulls

5 clean high pulls

5 muscle cleans

5 front squats

5 cleans

5 strict press

5 push press

5 push jerk

5 split jerk

 

“Grace”

For time:

30 Clean and Jerks (135/95)

8 minute timecap

 

Accessory:

100 banded face pulls

Can you go unbroken?

 

Cool-down

60s/side barbell trap smash

2:00 upper back/lat foam roll

60s/side calf stretch

*treat as 3 different stations and have athletes cycle around in groups

_______________

 

Bootcamp

 

2k Row, CAP 10, at moderate pace, no rush

 

Tabata Row

 

Thursday 

Warm-up

3 rounds:

1:00 jump rope

10 air squats

 

Joint warm-up

 

Workout

7 min AMRAP:

2 front squats (135/95)

20 DU

4 front squats

20 DU

6 front squats

20 DU

8 front squats

20 DU

10 front squats

20 DU

*Increasing by 2 front squats each round until 7 minutes is up

 

Accessory

3 rounds, NFT:

10 DB/KB Cossack squat/side moderately heavy

10-20 banded crunch from knees

(hang band from rig, sit on knees below the band. Hold band and crunch down)

10-20 bench assisted oblique crunches/side

(one knee on bench/box with other underneath or on side. Post up on bottom arm. Relax hips to floor and then raise upwards to get oblique crunch)

 

Cool-down

5:00 barbell quad smash

 

Friday 

Warm-up

 

3 rounds of rowling

 

Between rounds:

5 light kb swings

5 kip swings

5 pass throughs

 

Kipping pull-up clinic

 

Workout

 

3 RFT, CAP 24:

1000m Row

42 American KBS 53/35

24 Pull-ups*

*if kipping pull-ups are something that you’d like to work on but 24 per round seems lofty, scale the pull-ups down to 12

 

Cool-down

90s lying T stretch/side

60s thread the needle/side

60s puppy dog lat stretch

_______________

 

Bootcamp

 

AMRAP 30:

Run 400m

3 rounds “Cindy”

 

For time:

50 anchored sit-ups

 

Saturday 

Warm-up

 

Game of Choice

 

Workout

For time, with a partner, CAP 40

1 mile weighted run 45/35# plate

100 total push-ups

100 total toe to bar

100 total burpees

*Run together but split rest of work evenly

 

Coach-led group stretch based on class’ tight spots etc

 

Sunday 

Warm-up

400m Indian Run

Joint warm-up

Rope climb clinic

 

Workout

0-10:00

EMOTM 10:

1 tall box jump

3 lateral lunge/side

*Build in height to max box jump

 

12-22:00

EMOTM 10:

1 rope climb/2 KB pulldown

1 TGU/side

 

24-34:00 (CAP)

21-15-9

Cals

*Run 200m after each round

If class is big, then treat as three separate stations with a team at each and just rotate stations until each done has hit each station one time.

Coach-led group stretch based on class’ tight spots etc