Deload Week

This week, we’re going to see some lower percentages. Those AMRAPs at the end of the strength days can take a toll on your body, so this is a chance to recoup. Next week, we’ll see the percentages take 5% jumps. Trust the process. Follow the numbers. If you have questions, ask a trainer.

Deadlift x5
40-50-60%

50-40-30-20-10 reps
Kettlebell Swings (50/35#)
Situps

*20 min cap

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35 thoughts on “Deload Week”

  1. Deadlifts! x5
    40-50-60%
    195-225-275

    WOD – 20min cap
    50-40-30-20-10 reps
    Kettlebell Swings 50# – 25+25,20+20; 15+15, 20; 10
    Situps – slow with minimal breaks

    13.04 Rx’d

    Thanks coach Kevin, great job 6amers!

  2. MOB + Group WU & MOB

    Deadlift x5
    40-50-60%
    135# – 155# – 175#

    50-40-30-20-10 reps – 20 min cap
    Kettlebell Swings (50/35#) – 50#
    Situps

    TIME: 19:53 Rx…Thanks Jackie and everyone else for the push at the end to get it done under the cap

  3. Deadlift x5
    40-50-60%
    175-215-255
    50-40-30-20-10 reps
    Kettlebell Swings (50#)30-10-10,20-10-10,20-10,20,10 This worked well
    Situps
    11:46

    Thanks Kevin!

  4. Warm up + Mobility x 1
    Group Warm up + Mobility

    Deadlift x5
    40-50-60%
    70, 90, 105

    50-40-30-20-10 reps
    Kettlebell Swings 35#
    Situps

    16:14 RX

    Ouff, shoulders are dead!

  5. WUx1 + CS

    Deadlifts x5
    40-50-60%
    155-190-230

    WOD – 20min cap
    50-40-30-20-10 reps
    Kettlebell Swings 50#
    Situps

    Time–> 13:11 Rx’d

    Was planing on using the 40# KB but 50# was good.

    Well done am gang!

    Thanks Kevin!

  6. Deadlift x5
    40-50-60%
    105-125-135#

    50-40-30-20-10 reps
    Kettlebell Swings (50/35#)
    Sit-ups with an Abmat

    Time: 14:37 Rx
    Thanks Kevin!

  7. Wu and mobility

    Deadlifts x 5
    225/ 265/ 315
    Felt great!

    Wod rx’d 11:09
    Workout was tougher than expected… But a great Wod none the less.

    Thanks for the great class Kevin!!
    Great work 6 amer’s!!

  8. Deadlift x5
    40-50-60%
    120-150-185#

    50-40-30-20-10 reps
    Kettlebell Swings (50/35#) @40#
    Situps

    13:43

    I’ll try Rx weight next time!

  9. Deadlifts x 5
    40-50-60%
    155-185-225

    WOD – 20min cap

    50-40-30-20-10 reps
    KBS 50#
    Situps

    13.26 RX

    Thanks Kevin!

  10. Deadlifts x 5
    40-50-60%
    65- 75- 90#

    WOD – 20min cap

    50-40-30-20-10 reps
    KBS 20#
    Hanging Knee Raises

    Time- 16:49

  11. Deadlift x5
    40-50-60%

    50-40-30-20-10 reps
    Kettlebell Swings (50/35#) – I used 25#
    Situps

    *20 min cap

    12:40

  12. wux1
    group wu
    Deadlifts x5
    40-50-60%
    185-225-255

    WOD
    50-40-30-20-10 reps
    Kettlebell Swings 40#
    Situps

    13.45 – will try 53# next time

  13. Deadlift x5
    40-50-60%
    #135,#155,#175
    50-40-30-20-10 reps
    Kettlebell Swings (35#)
    Situps
    Time 14:06
    Thanks Kevin!

  14. Dead Lifts x 3
    85-105-125

    WOD:

    Subbed the KBS for Dumbbell Presses

    50-40-30-20-10
    Dumb bell presses @ 15# each hand
    Ab Mat sit Ups
    Time 12:51

    This weight was about right. Thought it was too light at first, but it soon caught up with me. Shoulders are burning!

  15. Deadlift x5
    40-50-60%
    155-175-195

    50-40-30-20-10 reps
    Kettlebell Swings (40#)
    Situps

    *20 min cap

    Time 14:26

  16. Deadlifts! x5
    40-50-60%

    145-185-215

    WOD – 20min cap
    50-40-30-20-10 reps
    Kettlebell Swings 40#
    Situps

    Time: 14:20

  17. Lindsay Sherwood

    Deadlifts x 5:
    105-125-145

    WOD (scaled):
    30-25-20-15-10
    Kettlebell swings (20#)
    Sit ups

    Time: 11:22

    Thanks Marcel!

  18. Deadlift x5
    40-50-60%
    165 – 205 – 255

    WOD as Rx’d
    50-40-30-20-10 reps
    — Kettlebell Swings (50/35#)
    — Situps

    12:05

  19. Deadlift x5
    40-50-60%
    85-90-110

    50-40-30-20-10 reps
    Kettlebell Swings (30# and 35#)
    Situps (abmat)
    13:13
    I started with 30#, but once i did the 50 unbroken I realized I needed more weight. 😂
    *20 min cap

    Congrats to Miss Roxanne on your 100th class!

  20. Deadlift x5
    40-50-60%
    135# – 165# – 195#

    50-40-30-20-10 reps
    Kettlebell Swings (35#)
    Situps (Abmat)

    Time: 14:51

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