Week of December 19th 2016

No accessory work this week.

 

Monday, December 19th 2016

 

A.
Butterfly pull ups
Advanced:
EMOM for 10 min. 5 - 10 Butterfly Pull Ups or C2B Butterfly Pull Ups

 

B.
For time, teams of 2, alternating rounds (5 rounds each)
10 Rounds
30/20 Cal. Assault Bike
5 Length Farmer's Carry 32/24kg

 

Tuesday, December 20th 2016

 

A.
Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 15

B.
5 Rounds not for time
6 DB Bench Press
6 BB Bentover rows
6 Bulgarian Split Squat (6R + 6L)

rest as needed between exercises

 

C.
3 Rounds
1 min. Max. Sit Ups
2 min. Rest

 

Wednesday, December 21st 2016

 

A.
AMRAP in 23 min. (2 min. work 1 min. rest)
25 Cal. Assault Bike
25 Box Jump Overs 20/15”
25 Deadlifts 185/125lbs
25 Push Ups
25 Wall Balls 20/14lbs
25 Burpees (no jump)
25 Double Unders

 

Olympic Weightlifting class:

A.
Work up to a heavy set of 2 Hang Squat Cleans + 2 Split Jerks

B.
Work up to a heavy set of 2 Hang Squat Snatch

C.
6 sets of 4 Snatch Deadlift @ 100%+ of 1 RM Snatch

D.
Sots Press 4 x 6

E.
Cool down - easy row or assault bike or run for 10 minutes

 

Thursday, December 22nd 2016

A.
Every 3 min. for 15 min., for speed, add weight each set
9 Box Jumps 24/20”
9 KB Swings 32/24kg
9 Push Jerks

 

B.
AMRAP in 15 min
10 Power Snatch 75/55lbs
10 Power Snatch 95/65lbs
10 Power Snatch 115/75lbs
10 Power Snatch 135/85lbs
10 Power Snatch 145/90lbs
10 Power Snatch 155/95lbs
10 Power Snatch 165/100lbs
10 Power Snatch 175/105lbs

 

Friday, December 23rd 2016

 

A.
Front Squat
2 - 2 - 2 - 2 - 2 - 2 - 2

 

B.
AMRAP in 15 min.
10 Toes to Bar
30 Double Unders
10 Pull Ups (C2B if you can)
30 Double Unders
10 HSPU’s
30 Double Unders

 

Saturday, December 24th 2016

 

A.
AMRAP in 30 min.
3 Lengths Bear Crawl
30 Box Step ups 24/20” 15 per side
30 Sit Ups
30 Burpees (no push-up)
30 Russian DB Swings 35/25lbs
60 sec. Plank Hold

 

Sunday, December 25th 2016

 

Open Gym 11:00am - 1:00pm

No Olympic Weightlifting Class

 

Oleksiy Dakhno