Week of September 5th 2016

Monday, September 5th 2016

 

A.

3 Rounds (each round as fast as possible)

800m Run

15 Thrusters 95/65lbs

15 HSPU’s

rest 5 min.

 

B.

Work up to a 2RM Deficit HSPU for today

 

Tuesday, September 6th 2016

 

A.

Teams of 2, share reps, one person at a time

 

200/150 Cal. Assault Bike (175 Cal. M/F)

100 Power Cleans 135/95lbs

100 Ring Dips

 

B.

10 min. Cooldown run

 

Wednesday, September 7th 2016

 

Olympic Weightlifting

W3D1

 

A.

Work up to a heavy set of

1 Deadlift + 1 Squat Clean + 1 Hang Squat + 2 Split Jerk (R + L)

 

B.

30 Sets for time @ 90-100% of A

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead

 

Thursday, September 8th 2016

 

A.

For time

200m Farmers walk or run 35/25# DB’s

20 Burpee Box Jumps 24/20”

10 Bar Muscle Ups

200m Farmers walk or run 35/25# DB’s

18 Burpee Box Jumps 24/20”

8 Bar Muscle Ups

200m Farmers walk or run 35/25# DB’s

16 Burpee Box Jumps 24/20”

6 Bar Muscle Ups

200m Farmers walk or run 35/25# DB’s

14 Burpee Box Jumps 24/20”

4 Bar Muscle Ups

200m Farmers walk or run 35/25# DB’s

12 Burpee Box Jumps 24/20”

2 Bar Muscle Ups

200m Farmers walk or run 35/25# DB’s

10 Burpee Box Jumps 24/20”

40 Pull Ups

 

Friday, September 9th 2016

 

Olympic Weightlifting

W3D2

 

A.

Work up to a heavy set of

1 Snatch Deadlift + 1 Squat Snatch + 1 Hang Squat Snatch + 2 Snatch Balance

 

B.

“Squat Snatch Isabel”

30 Squat Snatch for time 135/95lbs

 

or

 

“Heavy Squat Snatch Isabel”

30 Squat Snatch for time 185/135lbs

 

Saturday, September 10th 2016

 

A.

AMRAP in 20 min.

20 Double Unders

10 DB Hang Squat Clean to Thruster 35/25lbs

10 KB Swings 24/16kg

10 Box Jumps 24/20”

 

B.

3 Rounds

1 min. AMRAP Mountain Climbers X-Overs

1 min. Rest

Sunday, September 11th 2016

 

A.

AMRAP 10 min.

10 Power Snatch 95/65lbs

10 Burpees

 

B.

10 - 8 - 6 - 4 - 2

BTN Strict Press (add weight each set, heavy)

Weighted Strict Chin Up

 

Oleksiy Dakhno