Week of October 10th 2016

Monday, October 10th 2016

 

A.

Partner “DT”

10 Rounds

12 Deadlifts 155/105lbs

9 Hang Power Cleans 155/105lbs

6 Push Jerks 155/105lbs

*alternating rounds - you must complete one full round before tagging your partner

 

Tuesday, October 11th 2016

 

A.

Kipping Pull Ups practice

 

Intermediate: 7sets of max unbroken Kipping Pull Ups

 

Advanced: EMOM for 10 min. 5-10 C2B Pull Ups

 

B.

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

150 Wall Balls 20/14lbs

100 HSPU’s

50 Burpee Box Jumps 30/24”

 

Time cap 20 min.

 

Wednesday, October 12th 2016

 

A.

Work up to a heavy set of 3 Thrusters (5-6 sets)

 

B.

Work up to a heavy set of:

1 Front Squat|
+
1 Jerk
+
1 Front Squat
+
1 Jerk
+
1 Front Squat
+
1 Jerk

(4-5 sets)

C.

30 Bar Muscle Ups for time

Time cap 10 min.

 

Thursday, October 13th 2016

 

A.

AMRAP in 20 min.

10 Muscle Snatch 75/55lbs

10 Push Ups

10 Lateral over the box jumps 24/20”

10 DB Hang Power Clean to Push Press 35/25lbs

10 Toes to bar

 

B.

3 sets of 40 sec. side plank with one leg lifted, per side

 

Friday, October 14th 2016

 

A.

2 Rounds for time

25/18 Cal. Assault Bike

20 Thrusters 75/55lbs

15 Bar Facing Burpees

 

Time cap 7 min.

 

Rest 8 min. before B

 

B.

For time

50 Deadlifts 185/135lbs

50 Wall Balls 20/14lbs

 

Time cap 7 min.

 

Rest 8 min. before C

 

C.

2 Rounds

25 Push Jerks 135/95lbs

75 Double Unders

 

Time cap 7 min.

 

Saturday, October 15th 2016

 

A.

Work up to 1 RM Hang Power Clean

 

then 4 x 1 Hang Power Clean @ 85 of 1 RM

 

B.

Not for time

10 - 8 - 6 - 4 - 2

DB Shoulder Preess

Weighted Pull Up

*add weight each set

 

Sunday, October 16th 2016

 

A.

AMRAP 30 min. Assault bike

1 min. Max Calories

Alternate with partner

 

Oleksiy Dakhno