Week of October 17th 2016

Accessory work for this week.

For anyone that wants to do extra work. Don't have to do everything at once. You can do A one day and B next day. It will take about 10 minutes. Should be done before or after class (while everyone is doing warm up, do not disturb the class) or open gym time.

Try to do more than last week.

A) Accumulate 30 - 50 GHD Sit Ups https://youtu.be/1pbZ8mX2D1U

B) Accumulate 10 - 20 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) Accumulate 7 - 10 Rope Climbs 15’ (legless if you can) https://youtu.be/qFE7pgOrj5w

Monday, October 17th 2016


Work up to a heavy set of 5 Deadlift.


AMRAP in 20 min.

8 Thrusters 75/55lbs

8 Bar facing burpees

8 Overhead Squats 75/55lbs

8 Pull Ups

*competitive - Chest to Bar Pull Ups


Tuesday, October 18th 2016


Work up to a heavy set of 3 Kipping or Strict Weighted Ring Dip


Work up to a 3 RM Kipping or Strict  Deficit HSPU


Work up to a 3 RM Turkish Get up


Wednesday, October 19th 2016



Teams of 2, share reps, one person working at a time

200 Wall Balls 20/14lbs

150 Pull Ups

100 Power Cleans 155/105lbs

50 Box Jumps 36/30”


Thursday, October 20th 2016



Work up to a heavy set of 8 Front Rack Walking Lunges


10 Rounds for time

10/6 Unbroken Push Ups

10 KB Swings 24/16Kg

20 Double Unders

Time cap 15 min.


Friday, October 21st 2016



Work up to a heavy set of 1 Hang Power Snatch, then 4 x 1 @ 85%


5 sets not for time

5 DB Shoulder Press

5 Single Arm Row (each side)

30 sec. Side Plank with one leg lifted (each side)


Sunday, October 23rd 2016


A. AMRAP in 30 min.

30 Burpees (no jump)

30 Double Unders

30 DB Push Press 35/25lbs

30/20 Cal. Assault Bike

30 Hang Power Cleans 95/65lbs


Oleksiy Dakhno