Week of September 12th 2016

Photos by Wendy Laenger.

Monday, September 12th 2016

 

A.

2 Rounds

10 Burpee Box Jumps 24/20”

10 Thrusters 95/65lbs

400m Run

10 Thrusters 95/65lbs

10 Burpee Box Jumps 24/20”

-rest 90 sec.-


 

B.

2 Rounds

10 KB Swings 24/16kg

10 Pull Ups (C2B if you can)

400m Run

10 Pull Ups

10 KB Swings 24/16kg

-rest 90 sec. -

 

Tuesday, September 13th 2016

 

A.

Work up to a heavy set of:

1 Power Clean

1 Squat Clean

*when you can no longer do power clean (or squat clean) continue working up to 1RM squat clean (or power clean)

 

B.

Work up to a heavy set of:

2 Split Jerks (from the rack)

 

Wednesday, September 14th 2016

 

A.

AMRAP in 20 min.

20 Double Unders

5 Ring Dips

10 Double DB Ground to Overhead 35/25lbs

5 Ring Dips

 

B.

Work up to a heavy set of 30 sec. Plank

 

Thursday, September 15th 2016

 

A.

Work up to a heavy set of:

1 Power Snatch

1 Squat Snatch

*when you can no longer do power snatch (or squat snatch) continue working up to 1RM squat snatch (or power snatch)

 

B.

AMRAP in 5 min.

Max. Calories on Assault Bike

 

Friday, September 16th 2016

 

A.

3 Rounds of

AMRAP in 4 min.

2 Rounds of “Cindy”

10 Clusters 115/73lbs

-rest 2 min.-

AMRAP in 4 min.

200m Farmers Carry 35/25#

10 HSPU’s

5 Bar Muscle Ups

-rest 2 min.-

*continue next AMRAP from where you finished

 

Saturday. September 17th 2016

 

A.

Work up to a heavy set of 2 Push Press

 

B.

AMRAP in 10 min.

10 Box Step Ups with DB’s 35/25lb 24/20”

10 Push Ups with DB Rows in between each rep 35/25lbs

 

Sunday, September 18th 2016

 

A. For time

50 Double Unders

10 Power Snatch 95/53lbs

50 Double Unders

10 Power Snatch 115/63lbs

50 Double Unders

10 Power Snatch 135/73lbs

50 Double Unders

10 Power Snatch 145/83lbs

50 Double Unders

10 Power Snatch 155/93lbs

50 Double Unders

10 Power Snatch 165/103lbs

 

Oleksiy Dakhno