De-Load Week! + Testing! 

 

Training Notes

1.) This week and next week will be super fun! These weeks will contain a lot of BASELINE testing as well as some more test such a “DT” – This is a lot of fun! 

2.) Our main goal will be conditioning and capacity of barbell cycling. You are getting a lot better at moving the barbells and doing work. 

3.) We will also be introducing new running courses at the new location!

4.) Get ready for an all-out week! 🙂 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10cal Row 

+

2 Rounds 

5 Inchworms

10m Bear Crawl 

 

Warm-Up

Dynamic 

Deadlift Prep 

 

Strength

A.) Deadlift 

3-3-3-3-3

*Build To A 3RM 

 

W.O.D.

For Time – 13min Cap 

400m Run 

Then…

3 Rounds 

15 Deadlift @ 185/135 (Scale: 135/95)

50 Double Under 

Then…

400m Run 

 

Cool Down 

1.) 3min Row – Moderate 

2.) 2min Pike Stretch 

 

– – – – – – – – – – – – – – – – – – – – – –

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal Row

10cal Bike

15 Pass-Through 

+

30 Lunges 

 

Warm-Up

GAME! 

Movement Prep 

 

Session #1 

OTMx21

Min 1: 12-14 Alt. DB Snatch @ 50/35 

Min 2: 12/10cal Bike 

Min 3: Max Unbroken Wall Ball @ 30/20 

 

Session 2 

Mobility For Hips 

Cool Down 

Mobility For Hips 

 

– – – – – – – – – – – – – – – – – – – – – –

 

Wednesday 

Pre Warm-Up

3 Rounds 

10cal Row 

5 Up Down 

10 Kettle Bell Swings 

+

3 Rounds 

10 Lunges 

10m Butt Kicks 

 

Warm-Up

Agility 

 

Session #1

BASELINE 

12min Clock 

1mile Run 

Max Meters Of Rowing With Remaining Time 

 

5min Rest 

 

12min AMRAP 

6 Strict Pull-Ups 

12 Hand Release Push-Ups 

18 Sit-Ups 

 

Cool Down 

1.) 3min Ski Erg 

2.) Roll T-Spine & Lats 

3.) 2min Pike 

 

– – – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

7cal Row 

5 Inchworms 

10 Lunges 

+

2 Rounds 

15cal AB

10 Sit-Ups 

 

Warm-Up

Power Snatch Drills 

Strength/Extended Warm-Up

 

A.) OTMx8

2 TnG Power Snatch  

*Build to a heavy number on set 4 and hold it 

 

Session #1 

OT2min x10

Mine 1-2: 500/400m Row 

Min 3-4: 12 Burpees Over Bar + 6 TnG Power Snatch @ 115/75 (Scale: 75/55)

 

Session #2

Mobility – Shoulders 

 

Cool Down 

1.) 5min Row + 2min Pike 

2.) Roll hamstrings and glutes 

3.) 2min Split Practice + T-Spine Roll 

 

– – – – – – – – – – – – – – – – – – – – – –

 

Friday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal AB 

10cal Row 

10 Lunges 

 

Warm-Up

Deadlift Prep 

Hang Power Clean Prep/Drills 

Jerk Prep/Drills

 

Session #1 

10min To Build To A Heavy Set 

3 Deadlift 

2 Hang Power Clean 

1 Jerk 

*Do Not Drop Bar 

 

Session #2 

“DT” 

5 Rounds For Time – 15min Cap 

12 Deadlift 

9 Hang Power Clean 

6 Jerk 

 

Rx: 155/105

Scale: 115/105

Masters: 95/65

 

Cool Down

1.) 3min Row 

2.) 2min Pike + 1min Cobra 

 

– – – – – – – – – – – – – – – – – – – – – –

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges

5 Up Down 

10 Sit-Ups 

+

30cal Row 

 

Warm-Up

Dynamic 

 

Session #1

OT3min x10

15/12cal AB 

12 Hand Release Push-Ups 

9 Up Down Box Jump Over @ 24/20 

 

Session #2 

3 Sets 

15 DB Bent Over Row 

30 Deadbugs 

 

Cool Down 

1.) 3min Bike – Moderate 

2.) 3 Rounds 

30sec Roll Quads 

1min Quad Stretch