September 12, 2023

https://youtu.be/UldfY1ctmmY
Welcome to de-load week!

Warm-up

A. General

Tabata

2 x Jump rope

2 x Air squats

2 x Jump rope

2 x Med ball squats

B. Mobility/Activation

“Bang Bang Drill”

take 2-3 minutes

https://youtu.be/qOFG1L92_3o

C. Specific (Drills)

– Clean lift off

– Tempo Clean pull with pause

– Tempo Clean with pause

– Tempo clean

– Clean

Weightlifting
Clean (10 reps @ 60%
8 reps @ 70%
6 reps @ 80%
)

TC: 8 minutes

Score: Weight (last bar)

Scaling Options

Beginner

6 @ RPE 5

6 @ RPE 6

6 @ RPE 7

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

40 Double-unders

10 Wall balls 20/14 lbs

10 CTB

Score: Rounds & reps

KG: 9/6

Scaling Options

Beginner

40 Single-unders

10 Wall ball @12/10lbs

10 Ring rows

Intermediate L1

20-40 Double-unders

10 Wall ball @16/12 lbs

10 Jumping C2B

Intermediate L2

20-40 Double-unders

10 Wall ball @ 16/12 lbs

6 Pull ups

Perform

20 Crossover double-unders

10 Wall ball @20/14 lbs

10 CTB

Extra Accessory
Grip Work (Checkmark)

Behind the back wrist curls

3 x 60 seconds max reps

Rest 60 seconds between sets

Empty barbell or light. You should be able to complete the minutes breaking 1 or 2 times maximum.