CYCLE 1 – FINAL DELOAD WEEK / “CHAMPION” WOD 8/2/21

CYCLE 1 – FINAL DELOAD WEEK / “CHAMPION” WOD 8/2/21

This week you will have your final deload week of Cycle 1 within our 2021-22 programming calendar. Take this deload week serious as next week we test!

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WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Strict Press
Then:
Mobility

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WIN & FIT
SKILL:
EMOM 6
ODD: Weighted Plank
EVEN: Rest
LIFT:
Strict Press
3 x 3 @ 60%
WOD:
“CHAMPION”
AMRAP 10
9 Pull Ups
12 S2O (95/65)
30 Air Squats
*FIT = Jumping Pull Ups

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AT HOME
SKILL:
EMOM 6
ODD: Weighted Plank
EVEN: Rest
LIFT:
Tempo DB or Goblet Squat
5 x 6
*Pause for 3 Sec. at the top and bottom
**Build heavier then last week if you can
WOD:
AMRAP 10
9 H.R. Push Ups
12 DB / KB S2O
30 Air Squats
*Use what you got