Week of December 26th 2016

Monday, December 26th 2016

 

A.
For time, teams of 2, alternating rounds
20 rounds of 5 Shuttle sprints
20 rounds of 5 Thrusters 95/65lbs
20 rounds of 5 Pull Ups
20 rounds of 5 TnG Power Clean and Jerk 95/65lbs
20 rounds of 5 Over the bar burpees

 

Tuesday, December 27th 2016

 

A.

Butterfly pull ups

Advanced:
EMOM for 10 min. 5 - 10 Butterfly Pull Ups or C2B Butterfly Pull Ups or 1 - 5 Bar Muscle Ups (try to do more reps than last week)

 

B.
For time, teams of 2, alternating rounds (6 rounds each)
12 Rounds
25/17 Cal. Assault Bike
4 Front Rack KB Carry 24/16kg

 

Wednesday, December 28th 2016

 

A.
Overhead Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 15

 

B.
12 - 10 - 8 - 6 - 6
DB Bench Press
BB Bentover rows (underhand grip)
Bulgarian Split Squat
rest as needed between exercises

 

Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.

2 Squat Snatch

B.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.

2 Squat Cleans

C.
7 sets of 3 Snatch Deadlift aim to do all sets at 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 29th 2016

 

A.
Push Jerk
12 - 10 - 8 - 6 - 6

 

B.
For time
50 Double Unders
50 Wall balls 20/14lbs
50 Double Unders
50 KB Swings 24/16kg
50 Double Unders
30 Manmakers 35/25lbs
50 Double Unders

20 min. time cap

 

Friday, December 30th 2016

 

A.
Every 4 min. for 16 min., for speed
10 Front Squats 135/95lbs
10 Burpee Box Jumps 24/20”

alternate order of exercises each round

 

B.
AMRAP in 15 min
10 Power Cleans 95/65lbs
10 Power Cleans 115/85lbs
10 Power Cleans 135/95lbs
10 Power Cleans 155/105lbs
10 Power Cleans 175/115lbs
10 Power Cleans 195/125lbs
10 Power Cleans 215/135lbs
10 Power Cleans 235/145lbs
10 Power Cleans 255/155lbs

 

Saturday, December31st 2016

A.
For time, teams of 2, alternating rounds

20 Rounds of 15/10 Cal. Assault. Bike or Row

10 Rounds of 10 TnG Power Snatch 75/55lbs

20 Rounds of 5 Toes to Bar

10 Rounds of 10 Box Jumps 30/24”

20 Rounds of 5 Handstand Push Ups

Sunday, January 1st 2017

Gym closed.

Happy New Year!

 

Oleksiy Dakhno