Week of August 15th

Monday, August 15th 2016

 

A.

“Mary”

AMRAP in 20 min.

5 HSPU’s

10 Alternating Pistols

15 Pull Ups

 

Tuesday, August 16th 2016

 

A.

3 Rounds

800m Run, 2 min. rest

400m Run, 1 min. rest

200m Run, 5 min. Rest

 

Compare to Tuesday, May 31st 2016

 

Wednesday, August 17th 2016

 

A.

Establish 30 RM Touch and Go Deadlift

 

B.

Establish 20 RM Bench Press

 

Goal: heavier than last week

 

C. 200 Sit Ups with twist/Partner holds side plank

 

Thursday, August 18th 2016

 

A.

Toes to bar practice

Advanced: EMOM for 10 min. 6 - 9 T2B

 

B.

45 Thrusters 75/53lbs

45 KB Swings 24/16kg

 

Rest 4 min.

 

36 Thrusters 35/25lbs

36 KB Swings 24/16kg

 

Friday, August 19th 2016

 

A.

Work up to a heavy 1 Power Snatch

 

B.

In teams of 2, alternating rounds

AMRAP 16 min.

5 Ring Dips

10 Walking Lunges with one KB 24/16kg

15 Box Jumps 24/20”

10 Walking Lunges with one KB 24/16kg

5 Ring Dips

 

Saturday, August 20th 2016

 

A.

3 Rounds

400m MB Carry 20/14lbs + 25 Unbroken Wall Balls (800m Run penalty if dropped your ball)

400m Plate Carry 55/35lbs + 25 Unbroken Plate Ground to Overhead (800m Run penalty if dropped your plate)

400m DB Farmers Carry 35/25lbs or KB Farmers Carry 16/12kg (800m Run penalty if you put your weights down)

 

B.

Establish 4 RM Deficit HSPU

 

Sunday, August 21st 2016

 

A.

AMRAP in 15 min.

10 Squat Clean and Jerk 135/93lbs

10 Squat Clean and Jerk 155/108lbs

10 Squat Clean and Jerk 175/118lbs

10 Squat Clean and Jerk 195/128lbs

10 Squat Clean and Jerk 215/138lbs

10 Squat Clean and Jerk 235/148lbs

10 Squat Clean and Jerk 255/158lbs

...

 

Oleksiy Dakhno