2022-11-28

Deload Week – We’re gonna do a 15 EMOM everyday at lighter weight.  Coaches shorten to 12 minutes if the workout is long.

Monday-

15 Min EMOM

12 Deadlifts @ 40-50%

12 Bench Press @ 40-50%

20 Situps

WOD

6 rounds:

10 calories ski or row

10 burpees to target

Accessory:

10 barbell curls

10 db front raises

Tuesday-

15 Min EMOM

12 Strict Press @ 40-50%

12 Kipping Pull-ups or ME in 30 seconds

20 Situps

WOD

15 min AMRAP

3 shuttle runs

6 alt db snatch

9 db shoulder to overhead

12 box step ups holding db’s

Wednesday-

15 Min EMOM

12 Front Squat @ 40-50%

12 Deadlifts @ 40-50%

20 Situps

WOD

10 min EMOM

5 bmu/rmu or 10pullups&10 dips

12 hspu

12 min EMOM

10 db OHS (5 each arm)

8/10 calorie bike

20 pushups

Thursday-

15 Min EMOM

12 Bench Press @ 40-50%

12 Strict Press @ 40-50%

20 Situps

WOD

15-12-9-6-3

Deadlift

Bar facing burpees

Friday-

15 Min EMOM

12 Kipping Pull-ups or ME in 30 seconds

12 Front Squat @ 40-50%

20 Situps

WOD

Partner- Finish one movement before moving to the next. Can break up however:

75 t2b

100 du

75 wall balls

100 du

75 calories

100 du

75 Goblet squats

100 du

75 kb swings100 du