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Week 8 – De-load Week

12
Jul

Week 8 – De-load Week

First and foremost we would like to give a huge shout out to all of our competitors this past saturday. You all did amazing and it was a lot of fun competing along side you.

Starting this week you will notice that we are running the classes a little bit differently. Please come in on time and get right to work. If you need to do your own mobility routine please come in early  enough to give yourself that time. The Class will begin PROMPTLY at 5 Min into the hour. If you come in later than 10 minutes you will have to warm up on the side and jump into the WOD or simply wait till the next class. This will be up to the coach who is teaching class. Please understand that this is for your benefit so that we can provide you with the structure and proper attention you need to succeed.

This week is De-load week so expect slightly longer conditioning wods at lower intensity and less heavy lifting. Take this week to focus on skills, conditioning and mobility. BTW for those of you who are wondering, we are in the middle of a 12 week cycle aimed at improving the wods, lifts and movements we all tested back in May.

Monday

(5 Min) Skill Work – The Snatch – Barbell, Kettlebell or Dumbbell

GPP

(15 MIN)    A-   5 Rounds

45 Sec Plank + 20  KB/DB Snatch * USE LIGHT-MED LOAD

(10 MIN)    B-   10 MIN AMRAP

6 RING ROWS + 8 AIR SQUATS

CF

(15 Min)     A-   5 Rounds

5 Push ups + 10 Snatch @ 30%

(10 Min)    B-   10 Min Amrap

8 Pullups + 16 Air Squats

CFG

(15 Min)    A-   5 Rounds

10 Gator Pushups + 10 Snatch @30%

(10 Min)   B-    10 Min Amrap

8 C2B + 20 Air Squats

(5 Min)     C-    Run 800 M For Time

Tuesday

(10 Min) The Clean – Barbell, Kettlebell and Dumbbell

GPP

(20 Min)   A-   6 Rounds – NFT

20 Sec Battle Rope + 25 M Walking Lunges

(10 Min)   B-    400 Singles For Time

CF

(20 Min)   A-   6 Rounds – NFT

20 Sec Battle Rope + 50 M Walking Lunges

(10 Min)   B-    600 Singles For Time

CFG

(20 Min)   A-   9 Rounds – NFT

20 Sec Battle Rope + 50 M Walking Lunges

(10 Min)   B-    400 Dubs For Time

Wednesday

(5 Min) General Warm Up

GPP, CF, CFG

(10 Min)   A- 3×3 Turkish Get Up  –   Barbell if Possible

(35 Min)   B- Urban GymNasty Obstacle Course

Over & Under + Balance Walks + Forward Rolls + Board Crawls + 200 M Slam Ball Carry

*Substitute Movements Will Be Listed On The Board

Thursday

(15 Min) HandStand Warm Up & Progression

GPP

(20 Min)   A- 20 Min Amrap

10 Knee Raises + 20 Step Ups + 200 M Run

CF

(20 Min)   A- 20 Min Amrap

10 Knee 2 Elbow + 20 Box Jumps  + 200 M Run

Friday

(5 Min) General Warm Up + Rowing Technique Review

GPP, CF, CFG

(40 Min)   A- 5 Rounds NFT

Row 250 + 20 Hollow Rocks + 20 Wall Balls

Saturday

(5 Min) Group Warm Up

Team WOD

(30 Min)   A- For Time

40 Wall Ball Passes + 40 Burpees + 80 Mountain climbers + 800M Run

 

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