Week of October 31st 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.

A) 5 to 10 sets of 5 GHD Sit Ups as fast as possible, rest as needed between sets 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 31st 2016



Every 2 min. for 12 min.
4 Squat Snatch, perform as singles, drop and reset each rep, add weight each set



10 Rounds for time

3 Squat Cleans

1 Shoulder to Overhead

1 Back Squat

6 Bar Facing Burpees


Bar weight: Option #1 155/105lbs and Option #2 115/75lbs.


Tuesday, November 1st 2016



For total reps

3 min. Max. Calories Assault Bike

3 min. Max. Push Ups

2 min. Max. Calories Assault Bike

2 min. Max. Push Ups

1 min. Max. Calories Assault Bike

1 min. Max. Push Ups



2 Rounds for time

20 Handstand Push Ups

20 Pull Ups

Time cap 8 min.


Wednesday, November 2nd 2016



3 Rounds not for time

3 DB Turkish Get Ups

6 Lengths DB waiters walk R

6 Lengths DB waiters walk L

20 DB Russian Twists


DB weight: 1st round 35/25lbs; 2nd round 45/30lbs: 3rd round 55/35lbs



Not for time

10 - 8 - 6 - 4 - 2

Alternating Single Arm DB Snatch

Box Jumps


Go up in weight and height each set, rest as needed between exercises


Thursday, November 3rd 2016



Work up to a heavy set of 6 Back Rack Walking Lunges



AMRAP in 15 min.

7 Toes to Bar

9 Shoulder to Overhead 95/65lbs

11 KB Swings 24/16kg


Friday, November 4th 2016



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

200 Double Unders

100 Hang Power Snatch 75/55lbs

100 Ring Dips

200 Double Unders


Time cap 25 minutes.



3 - 4 Sets

10 Side Plank Knee to Elbow Crunch (each side)


20 sec. Side plank hold with one leg lifted (each side)


Saturday, November 5th 2016



For time

12 - 9 - 6 - 3

Thrusters 95/65lbs

C2B pull Ups

Time cap 5 min.



For time

27 Wall balls 20/14lbs

5 Bar Muscle Ups

21 Wall Balls

4 Bar Muscle Ups

15 Wall Balls

3 Bar Muscle Ups

Time cap 10 min.



For time

30 Hang Power Cleans 95/65lbs

20 Bar Facing Burpees

10 Squat Snatch 95/65lbs

Time cap 8 min.


Sunday, November 6th 2016



Work up to 1 RM Split Jerk or Push Jerk



AMRAP in 10 min.

10 Ring Rows

10 DB Box Step Ups 35/25lbs

20 Mountain Climbers X-Overs

Oleksiy Dakhno