Week of August 29th 2016

Monday, August 29th 2016

 

A.

5 Rounds

400m Run

10 Push Jerk 135/95lbs

10 Toes to bar

(20 min. time cap)

 

Beginner:

5 Rounds

400m Run

10 Push Press

15 V-Sit Ups

(20 min. time cap )

 

B.

Double Unders practice

 

Advanced: EMOM for 7min. 20-70 Double Unders

 

Tuesday, August 30th 2016

 

Olympic Weightlifting

W2D1

 

A.

Work up to a heavy cluster set of Squat Snatch 1, 1, 1

 

B.

20 Squat Snatch singles @ 90 - 100% of A

 

C.

Work up to a heavy set of 2 Snatch Grip Deadlift

 

Wednesday, August 31st 2016

 

A.

Every 5 min. for 30 min.

(1) - As Fast As Possible 15 Pull Ups + 21 Thrusters 95/65lbs + 15 Pull Ups (C2B if you can)

 

(2) - As Fast As Possible 15 Bar Facing Burpees + 21 Overhead Squats 95/65lbs + 15 Bar Facing Burpees

 

(3) - As Fast As Possible 20/15 Cal. Assault Bike + 21 Power Cleans 135/95lbs + 20/15 Cal. Assault Bike

 

(4) - As Fast As Possible 15 Pull Ups + 21 Overhead Squats 95/65lbs + 15 Pull Ups (C2B if you can)

 

(5) - As Fast As Possible 15 Bar Facing Burpees + 21 Power Cleans 135/95lbs + 15 Bar Facing Burpees

 

(6) - As Fast As Possible 20/15 Cal. Assault Bike + 21 Thrusters 95/65lbs + 20/15 Cal. Assault Bike


 

Thursday, September 1st 2016

 

Olympic Weightlifting

W2D2

 

A.

Work up to a heavy cluster set of Squat Clean and Jerk 1, 1, 1

 

B.

20 Squat Cleans @ 90 - 100% of A

 

C.

20 Jerks (from the rack) @ 90 - 100% of A

 

Friday, September 2nd 2016

 

A.

AMRAP in 30 min.

800m Run

15 Handstand Push Ups

15 Ring Dips

15 Push Ups

 

Saturday, September 3rd 2016

 

A.

Teams of 2, share reps

100 Deadlifts 225/155lbs

200 Wall Balls 20/14lbs

400 Double Unders

 

Sunday, September 4th 2016

 

A.

Teams of 2, alternating rounds

50-40-30-20-10 Calories on Assault Bike

15-13-11-9-7 Pull Ups (C2B if you can)

 

B.

5 Rounds not for time

12 BTN Shoulder Press

12 Ring Rows

*add weight each round

 

Oleksiy Dakhno