Week of October 24th 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) 4 sets of 10 reps - Lateral Dumbbell Raises
D) 4 sets of 10 reps - Bent-over Lateral Raises
Monday, October 24th 2016
Every 2 min. for 12 min.
4 Squat Cleans, perform as singles, drop and reset each rep, add weight each set
AMRAP in 20 min.
2 Lengths DB Waiters Walk 35/25lbs R
2 Lengths DB Waiters Walk 35/25lbs L
60 X Mountain Climbers
3 Turkish Get Ups 35/25lbs R
3 Turkish Get Ups 35/25lbs L
60 MB Russian Twists 20/14lbs
Tuesday, October 25th 2016
Kipping Pull Ups practice
Intermediate: 7 sets of max unbroken Kipping Pull Ups
Advanced: EMOM for 10 min. 5-10 C2B Pull Ups
5 Rounds for time
10 DB Clusters 35/25lbs
10 Ring Rows
50 Double Unders
Time cap 15 min.
Wednesday, October 26th 2016
Work up to a heavy set of 8 Front Rack Walking Lunges
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)
*same as last week, try to improve form or go heavier
Thursday, October 27th 2016
Work up to a heavy set of 4 Kipping or Strict Weighted Ring Dip
Work up to a 4 RM Kipping or Strict Deficit HSPU
Work up to a 1 RM Turkish Get up
Friday, October 28th 2016
3 Rounds, each for time
20/15 Cal. Assault Bike
20 Deadlifts 135/95lbs
20 Wall Balls 20/14lbs
20 Pull Ups
Rest 4 min.
Change order of exercises each round
EMOM for 10 min.
5-10 Toes to Bar
Saturday, October 29th 2016
Work up to a heavy set of 4 Thrusters
Work up to a heavy set of 4 Deadlifts
3 sets of 1 min. weighted plank
Sunday, October 30th 2016
Teams of 2, share reps, one person working at a time
100 Push Jerks 95/65lbs
100 Hang Power Cleans 95/65lbs
100 Forward Front Rack Lunges 95/65lbs