Week of December 5th 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.

Same as last week. Try to go faster each set or heavier each set. Last week repeating.

A) 5 to 10 sets of 6 GHD Sit Ups as fast as possible, rest as needed between sets https://youtu.be/1pbZ8mX2D1U

B) 3 sets of 10 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) 5 to 7 sets of 3 to 5 Archer Push-Ups https://www.youtube.com/watch?v=vDF7c_R3hic

D) 5 sets of 8 Barbell Biceps Curls, heavier than last week, add weight each set if moving well, otherwise stay with the same weight.


Monday, December 5th 2016


Overhead squat

5 - 5 - 5 - 5 - 5 - 10


Option #1
5 min. AMRAP of Strict Ring Rows
1 min. rest
5 min. AMRAP of Push Ups

Option #2
5 min. AMRAP of Pull Ups
1 min. rest
5 min. AMRAP of Push Ups

Option #3
For time
50 Pull Ups
50 Handstand Push Ups
Time cap 11 min.


Tuesday, December 6th 2016

EMOM for 42 min.
1st min. AMRAP 10 Power Snatch 75/55lbs + 10 Wall Balls 20/14lbs
2nd min. REST
3rd min. AMRAP 5 Toes to bar + 5 Burpees + 5 Box Jumps 24/20”
4th min. REST
5th min. AMRAP 12 DB Deadlifts + 9 DB Hang Power Cleans + 6 DB Push Jerks 55/35lbs
6th min. REST


Start each AMRAP where you left off.
Hit these AMRAPs hard, you have plenty of rest between the efforts.
Score: total number of rounds + reps completed for each AMRAP


Wednesday, December 7th 2016

Work up to a heavy set of 3 BTN Push Jerk

5 Rounds not for time
8 DB Bench Press
8 BB Bentover rows
8 Bulgarian Split Squat (8R + 8L)
rest as needed between exercises

Olympic Weightlifting class:
Work up to a heavy set of 3 Snatch Balance
Work up to a heavy set of 6 Hang Power Clean
7 sets of 1 Snatch Deadlift @ 120-130% of 1 RM Snatch
Good mornings 4 x 10
Cool down - easy row or assault bike or run for 10 minutes


Thursday, December 8th 2016

Same as last week, try to improve your numbers

Every 2 min. 30 sec. for 10 rounds, each round for speed

(1) - 30 sec. Max. unbroken Thrusters 85/60lbs
(2) - 30 sec. Max Burpees to 6” target
(3) - 30 sec. Max. unbroken consecutive touch and go Power Clean and Jerk 95/65lbs
(4) - 30 sec. Max. Calories on Assault Bike
(5) - 30 sec. Max. unbroken Pull Ups

B. With the remaining time in class:

Build up to a heavy set of 5 Hang Power Clean, rest as needed


Friday, December 9th 2016

4 sets of:
10 Deadlifts + 15 Box Jumps 24/20”, rest 3 min., add weight each set, each set for speed

2 Rounds for time
30 Wall Balls 20/14lbs
30 Push Ups
30 Single Arm DB Snatch 55/35lbs (alternate arms every 5 reps)
30 Strict Ring Rows

Time cap 15 min.


Saturday, December 10th 2016

For time, teams of 2, share reps, one person at a time
100 DB Burpees 35/25lbs
60 Power Snatch 135/95lbs
60 Bar Muscle Ups
100 Burpees


Sunday, December 11th 2016

AMRAP in 30 min.
3 Lengths Bear Crawl
30 Walking Lunges
30 Sit Ups
30 Jumping Pull Ups (bar at the wrist height)
60 sec. Handstand Hold (accumulate 60 sec.)
90 Single skips

Oleksiy Dakhno