• andre34361

Week of March 21st

Guys, its deload week. What that means exactly is we will be slowing down a lot of the movements as you can all see in the workouts, there is a lot of tempo work. That doesn't mean that it will be any easier than moving fast. Instead, it means we are giving all the joints a small break and some much needed TLC.

Also, you'll notice there is not percentages this week. It is all based on feel. Use weights that allow you to control the movements and not fail when it comes to your form.

Finally, cannot wait to see you all Chicken and Pickle on April 1st. We have 2 courts reserved and want you all to come play. They also have some pretty good food as well, even healthier options!


Every 5:00 for 4 Sets (20:00):

-8 Tempo Good Mornings, 0:03 down 0:03 up

-0:30 Banded Pull throughs

-up to 1:00 Weighted Plank, min of 0:45


Every 4:00 for 3 Sets (12:00):

-up to 8 Negative Pullups, min of 5 reps

-Max Tempo Diamond Pushups, 0:03 lower

Every 3:30 for 3 Sets (10:30):

-21s DB Curls + 90 degree hold

-15-20 DB Skull Crushers, 0:03 lower


20:00 AMRAP For Quality:

-200ft/200ft SIngle Arm Farmers + Single Arm Overhead Walk

-20/20 Mountain Climbers

-10 Plank Walkouts

-10 Strict Toes to Bar

-5/5 Turkish SItups


Every 3:30 for 4 Sets (14:00):

-8 Tempo Heels Elevated Goblet Squats, 0:03 down 0:03 up

-0:30 Banded Spanish Squats

3 Rounds of:

-500m/400m Row

-8/8 Back Rack Reverse Deficit Lunges, 0:03 lower each rep


Complete the following:

-800m Run

5 Rounds of:

-5 Strict Pullups

-10 Pushups

-15 Air Squats

-800m Run

5 Rounds of:

-5 Strict Pullups

-10 Pushups

-15 Air Squats

-800m Run



Core work weeeeeek!

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