Week of September 26th 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.

A) Accumulate 30-50 GHD Sit Ups https://youtu.be/1pbZ8mX2D1U

B) 4 x 5 - 10 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) Accumulate 7-10 15' Rope Climbs https://youtu.be/qFE7pgOrj5w

 

Monday, September 26th 2016

 

A.

5 Rounds

5 Bar Muscle Ups

12 Front Squats 135/95lbs

1 min. Plank

Time cap 20 min.

 

B.

3 Rounds not for time

20 Ring Rows (challenging angle, but unbroken)

20 BTN Shoulder Press

 

Tuesday, September 27th 2016

 

A.

Work up to a heavy set of 5 Weighted Push Ups (5 - 6 sets)

 

B.

5 Rounds

10 Power Cleans 135/95lbs

10 Push Jerks 135/95lbs

20/15 Cal. Assault Bike

10 Burpees Over the Bar

rest 2 min.

Change order of exercises each round, time cap 25 min.

 

Wednesday, September 28th 2016

 

A.

Work up to a heavy set of 10 Hang Power Snatch

 

B.

100 Double Unders

30 Wall Balls 20/14lbs

5 Rounds

8 Deadlift 245/165lbs

8 Toes to Bar

30 Wall Balls 20/14lbs

100 Double Unders

Time cap 20 min.

 

Thursday, September 29th 2016

 

A.

AMRAP in 20 min.

400m Run

15 HSPU’s

 

B.

3 sets of 40 sec. side plank with one leg lifted, per side

 

Friday, September 30th 2016

 

A.

For time

27 - 21 - 15

Overhead Squat 95/65lbs

Pull Ups

 

B.

Work up to a heavy set of 5 Turkish Get Ups per side


 

Saturday, October 1st 2016

 

A.

EMOM for 10 min.

(1) - 20/15 Cal. Assault Bike

(2) - 10 Deadlift 315/205lbs

 

B.

Work up to a heavy set of 45 sec. Plank

 

Sunday, October 2nd 2016

 

A.

Work up to a heavy set of 2 Push Jerks

 

B.

10 min. AMRAP

10 Dumbbell Box Step Ups 35/25lbs

10 Alternating Dumbbell Rows from the Plank 35/25lbs

20 Med. Ball Russian Twists 20/14lbs

Oleksiy Dakhno