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DELOAD Week:
 
Monday:
 
Tier 1:
A- W:30 R:30 For 20 Mins | Cals AA | W: 100% R: 50%
 
B- 6 Min AMRAP
2-4-6-8….
Hang Clean 95/65
Burpee
 
Rest 3 Mins
 
6 Min AMRAP
2-4-6-8…
Wallball 30/20
Box Jump 24/20
 
C- 3,000m Row:
If you have a HR monitor use it, and keep target HR below 160bpm, if it exceeds stop rowing until it comes down.
 
Tier 2:
 
A- W:30 R:30 For 20 Mins | Cals AA | W: 100% R: 50%
 
B- 6 Min AMRAP
2-4-6-8….
Hang Clean 75/55
Burpee
 
Rest 3 Mins
 
6 Min AMRAP
2-4-6-8…
Wallball 20/14
Box Jump 24/20
 
C- 3,000m Row
If you have a HR monitor use it, and keep target HR below 160bpm, if it exceeds stop rowing until it comes down.
Michael Vespa

Author Michael Vespa

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