Deload Week!
Deload week is upon us! We will program a deload week generally every 6th week with a few exceptions. This week will be all about lower volume, lower intensity, and having you work for quality. This does not mean you won’t be challenged with the workouts. Some of these workouts will still be challenging in their own way, but hopefully, you are less sore throughout the week and able to focus on the quality of your movement. These weeks are really important for the long haul. Taking a week to rest and recover will allow you to come back hungry and rested for more.

Flow Workout
400m Sled Drag (light)
10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/26 lbs
20 Barbell Good Mornings, 45/35 lbs
Banded Plank Hold, 30 secs
80 Bike Erg Calories
10 L/10 R Single Arm Kettlebell Snatches, 35/26 lbs
20 Barbell Romanian Deadlifts, 45/35 lbs
Banded Plank Hold, 30 secs
Jog, 1 mi
10 L/10 R Kettlebell Front Rack Box Step-ups, 35/26 lbs
20 Front Squats, 45/35 lbs
Banded Plank Hold, 30 secs

Longer duration, light weight, and a mix of movements with the goal of increasing blood flow while aiding in recovery. This workout is not for time and we want the focus on quality movement from start to finish. Ideally, you are working at a 60-70% effort. This means you will be breathing somewhat hard but also able to speak a sentence at any point. The volume is relatively low in this workout and you should be using a light to moderate load for all weighted movements. For the monostructural movements like the sled drag, bike and run focus on working at a smooth but consistent pace. Adjust the calories/distance as needed. The banded plank should be a moderate to hard tension challenging you for :30seconds. Modify this to a traditional plank as needed.

Post Work
Stretch 2xs:
1min Childs Pose
:30sec ea.Thread The Kneedle