Week of August 8th 2016

Monday, August 8th 2016

 

A.

In teams of 2, share reps

3 Rounds

800m DB Farmers Carry 55/35lbs each hand

40 Back Squats 185/123lbs

200 Double Unders

 

Tuesday, August 9th 2016

 

A.

Toes to bar practice

Advanced: EMOM for 10 min. 6 - 8 T2B

 

B.

AMRAP in 3 min.

3 Deadlifts 275/183lbs

3 Over the bar Burpees

 

Rest 3 min.

 

AMRAP in 3 min.

5 Deadlifts 225/153lbs

5 Over the bar burpees

 

Rest 3 min.

 

AMRAP in 3 min.

Over the Bar Burpees

 

Wednesday, August 10th 2016

 

A.

Work up to a heavy set of 15 Overhead Squat (3-4 sets)

 

B.

In teams of 2

100 Ring Push Ups/ Partner = HS Hold

100 Ring Rows/ Partner = Front Rack Hold 175/113lbs

100 Hang Power Cleans 155/103lbs/ Partner = Overhead BB Hold 155/103lbs

 

Time cap: 25 min.

 

Thursday, August 11th 2016

 

A.

Establish 30 RM Touch and Go Deadlift

 

B.

Establish 20 RM Bench Press

 

C.

Accumulate 30-50 Parallel bar leg raises.

 

Friday, August 12th 2016

 

A.

Kipping pull up, C2B practice

 

Advanced: EMOM for 10 min. 5-7 C2B Kipping or Butterfly Pull Ups

 

B.

18 - 15 - 12

DB Thrusters 35/25lbs

KB Swings 24/16kg

 

Rest 4 min.

 

15 - 12 - 9

DB Thrusters 35/25lbs

KB Swings 24/16kg

 

Saturday, August 13th 2016

 

A.

In teams of 2

30 Ring Muscle Ups

 

B.

In teams of 2

60 Squat Snatch 135/93lbs

 

Sunday, August 14th 2016

 

A.

3 Rounds

800m Run

25 Burpee Box Jumps 24/20”

 

B.

Establish 3 RM Deficit HSPU

 

Oleksiy Dakhno