DELOAD WEEK
July 2021
19th – 24th July
This week will be a deload after a big test week. Pulling back on the intensity & load to allow the body to recover and ready to begin the next training cycle. We’ll have some fun workouts this week, but nothing crazy hard.
It’s also a good chance to work on some skills and bring a few movements back which we have missed over the last year or so due to the restrictions.
Have a great week! 💪🏼
MONDAY 19th
STRENGTH:
Zombie squats or Overhead squats (athlete choice)
3-4 sets of 8-10 reps with a 1 sec pause at the bottom
Rest as needed between sets.
Choose a weight that you can perform all the sets with.
WOD:
For time
50-40-30-20-10*
Double unders
Stepping lunges
*15 Banded Russian KB swings after each round
TUESDAY 20th
STRENGTH:
Strict press
4 sets of 5 reps
Rest as needed between sets.
Build the weight over each set, with the last set no more than 7/10 effort. E.g, 40%, 50%, 60%, then 70%.
PARTNER WOD:
In teams of 2
AMRAP 20
20 cal bike / 30 cal row / 400m run
20 Single arm DB push press 22.5/15kg
20 Synchro UpDowns
Split the reps up between partners as you would like. E.g. 10 cals each on the bike. 1 partner works, the other rests apart from the UpDowns.
WEDNESDAY 21st
GYMNASTICS SKILL:
Rope climb technique (10-15 mins)
WOD:
EMOM 18
Min 1: 1-3 rope climbs
Min 2: 8-12 Tempo push ups / Ring dips / Box dips
Min 3: Strict T2B x 50% of your score last week
OPTIONAL CORE:
2-3 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
THURSDAY 22nd
STRENGTH:
12 mins to build to a mod/heavy load in the following complex:
‘Bear complex’
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Not a max effort, go for quality rather than load.
WOD:
EMOM 16
Min 1: 10-20 USA KB swings
Min 2: Run 100-200m
Min 3: 5-10 Burpee box jumps
Min 4: Rest
FRIDAY 23rd
STRENGTH:
Functional body building
Perform A1 then straight into A2, superset style. Rest 90 seconds max between each set.
A1. Seated DB/KB press 8-10 reps tempo 30X1
A2. Renegade rows 6-8 each side tempo 2020
X2 sets
B1. 30-45 second wall sit (optional weighted – KB’s in front rack)
B2. Scapula push ups on elbows x 12-15
X2 sets
WOD:
15 Minutes of work for quality:
3 Wall walks
10 med ball squat cleans 9/6kg
10 strict pull ups / Ring rows
5 single arm OH kneel to stand – R
5 single arm OH kneel to stand – L
SATURDAY 24th
SKILL:
Kipping T2B or Toes to rings skills & drills (10-15 mins)
PARTNER WOD:
AMRAP (in teams of 2 or 3) in 25 minutes
30 Squat Cleans / Power cleans – athlete choice of weight
30 T2B / Toes 2 rings
800m Run (together)
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