DELOAD WEEK
Day 1- Monday 240318
Repeat 230303
A. For time 35:00 cap start at the bottom or the top
500m row + 10 strict push ups
400m row + 20 strict push ups
300m row + 30 strict push ups
200m row + 40 strict push ups
100m row + 50 strict push ups
05 cal AB + 50 air squats
10 cal AB + 40 air squats
15 cal AB + 30 air squats
20 cal AB + 20 air squats
25 cal AB + 10 air squats
Day 2- Tuesday 240319
A. EMOM 8:00
Min1: 8/8 bent over rows each arm
Min2: 10-15 bjsd 24/20”
Rest 2:00 then B
B. EMOM 8:00
Min1: 15-20 kettlebell SDLHP 24/16kg
Min2: 8/8 Rear foot elevated split squats (RFESS) each leg
Rest 2:00 then C
C. AMRAP 10:00 with a partner
P1: 2 Turkish get-ups (TGU), alternating hands
P2: ski for meters
Switch when P1 completes TGU. Increase TGU by 2 after each round
Day 3- Wednesday 240320
A. EMOM 12:00 skillwork 30sec work, 30sec rest
Min 1: Chooce: Strict ring MU, Ring dips, Ring support
Min 2: 50 DU or :30 DU work
Min 3: hold an FLR, feet elevated FLR or handstand and add shoulder taps
Rest 3:00 then B
B. AMRAP 5:00
In shuttle run lanes suitcase carry. Switch hands every 50’
no rest into C
C. AMRAP 5:00
10 kbs 24/16
10 goblet lunges
no rest into D
D. AMRAP 5:00
3 burpee pull-ups
10 ab-mat sit-ups
Day 4- Thursday 240221
Aerobic Intervals
Choose to Run 400m, row/ski 500m, or bike 1000m
A. AMRAP 24:00 @ 90% effort
distanance + 1:00 rest
goal 7-8 rounds
B. Yoga
Day 5- Friday 240322
A. AMRAP 25:00 barbell 95/65
15 deadlifts
12 hang power clean
9 front squats
6 shoulder to overhead
3 bar facing burpees over the bar
200m run or 500m AB
30sec FLR
Day 6- Saturday 240323
Bon Voyage Janice D!
Brunch party after the 9am WOD
BYO Food and Beverage
Day 7- Sunday 240324
RedShed Rest Day
