Week of January 30th 2017

Monday, January 30th 2017

A.
EMOM for 21 min.
(1) - 10 Burpees
(2) - 15/10 Cal. Assault Bike
(3) - rest

Immediately into 

B.
EMOM for 16 min.
(1) - 15/10 Cal. Assault Bike
(2) - 15 KB Swings 24/16kg
(3) - 15 Box Jumps 24/20”
(4) - rest

Tuesday, January 31st 2017

A.
Work up to a heavy set of 3 Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

B.
Work up to a heavy set of 3 Push Jerks
3 - 3 - 3 - 3 - 3 - 3 - 3

C.
In teams of 3, alternating rounds
30 Rounds
6 Shuttle Sprints

Wednesday, February 1st 2017

A.
For time
60 Handstand Push Ups
90 Pull Ups (Chest to bar if you can)
300 Double Unders

Time cap 30 min.

B.
10 min. Easy Bike or Row

 

Thursday, February 2nd 2017

A.
Deadlift 3 x 8 @ 55%, rest 2 - 3 min. between sets

B.
Close Grip Bench Press 3 x 8 @ 55%, rest 2 - 3 min. between sets

C.
In teams of 2
3 Rounds
1st min.-  Partner A:10 Thrusters 95/65lbs + Max. Bar Facing Burpees, Partner B: Rest
2nd min. - Partner B:10 Thrusters 95/65lbs + Max. Bar Facing Burpees, Partner A: Rest
3rd min. - Partner A: Rest, Partner B: Rest

Score = total burpees

Friday, February 3rd 2017

A.

“DT”
5 Rounds for time
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Shoulder to overhead 155/105lbs

Time cap 18 min.

B. 
For time
5 Rounds
20 Walking Lunges
20 Sit Ups

Saturday, February 4th 2017

A.
Work up to a heavy set of 3 Back Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

B.
For time
21 - 15 - 9
Cal. Assault Bike
Pull Ups

Sunday, February 5th 2017

A.
3 Rounds for total reps
1 min. Wall Balls 20/14lbs
1 min. Sumo Deadlift High Pull 75/5lbs
1 min. Lateral Over the Box Jumps 20/15”
1 min. Push Press 75/55lbs
1 min. Cal. on Assault Bike
1 min. Rest

Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.
2 Hang Squat Cleans

B.
Build up to a heavy set of 4 Hang Squat Snatch

C.
Build up to a heavy set of 4 Jerk (Split or Push jerk)

D.
Cool down - easy row or assault bike or run for 10 minutes

Oleksiy Dakhno