Week of October 3rd 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 - 15 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw


C) Accumulate 7 - 10 Rope Climbs 15’  https://youtu.be/qFE7pgOrj5w

 

Monday, October 3rd 2016

 

A.

Front Squat

10 - 8 - 6 - 5 - 4

add weight every set, 3 warm up sets of 6 reps with 1 min. rest, start @ 60% of 1 RM

 

B.

In teams of 2, alternating rounds

AMRAP in 16 min.

12/8 Cal. Assault Bike

9 DB Goblet Squats 35/25lbs

6 Bar Facing Burpees

3 TnG Deadlifts 275/175lbs

 

Tuesday, October 4th 2016

 

A.

“Elizabeth”

21 - 15 - 9

Power Cleans 135/95lbs

Ring Dips

 

Time cap 15 min.

 

B.

For time

20 HSPU’s

20 Bar Muscle Ups

20 HSPU’s

 

Time cap 15 min.

 

Wednesday, October 5th 2016

 

A.

Work up to a heavy set of 2 Squat Snatch + 2 Power Snatch

 

B.

AMRAP in 20 min.

10 Thrusters 75/55lbs

10 KB Swings 24/16kg

10 Lateral over the box jumps 24/20”

10 KB Russian Twists 24/16kg

20 Double unders

 

Thursday, October 6th 2016

 

A.

Work up to a heavy set of 4 Weighted Push Ups (5-6 sets)

 

B.

60 - 40 - 20

DB Goblet Walking Lunges 35/25lbs

35 - 25 - 15

T2B

*every 2 min. Hold 30 sec. Plank

 

Friday, October 7th 2016

 

A.

Work up to a heavy set of 3 Split Jerks (with non-dominant leg)

 

B.

3 Rounds for total reps

1min. Shuttle Sprints (wall to wall)

30 sec. rest

1 min. Pull Ups

30 sec. rest

1 min. Air Squats

30 sec. rest

1 min. Power Clean and Jerk 95/65lbs

30 sec. rest

 

Saturday, October 8th 2016

 

A.

5 Rounds

10 Deadlift 315/205lbs

10 Bench Press 185/125lbs

3 Rope climbs 15’

rest 3 - 4 min. between rounds


 

Sunday, October 9th 2016

 

A.

“Filthy Fifty”

50 Box jump 24/20”

50 Jumping pull-ups

50 Kettlebell swings 16/12kg

50 Walking Lunge

50 Knees to elbows

50 Push press 45/35lbs

50 Goblet Good Mornings 16/12kg

50 Wall balls 20/14lbs

50 Burpees

50 Double unders

Oleksiy Dakhno