Week of October 9th 2017

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Monday, October 9th 2017

A.
Teams of 2, share reps, one person working at a time

RX:
3 Rounds
2 min. AMRAP DB Hang Power Clean and Jerk 50/35lbs
2 min. AMRAP Wall Balls 20/14lbs
2 min. AMRAP Chest to bar Pull Ups
2 min. AMRAP Synchronized Burpee Over the Box Jumps 24/20”
2 min. AMRAP Strict HSPU’s to 1 Abmat

Fitness:
3 Rounds
2 min. AMRAP DB Hang Power Clean and Jerk 35/20lbs
2 min. AMRAP Wall Balls 14/10lbs
2 min. AMRAP Jumping Chest to bar Pull Ups
2 min. AMRAP Synchronized Burpee Over the Box Jumps 20/15”
2 min. AMRAP Box HSPU to 1 Abmat

*For the jumping C2B Pull Ups, the bar should be at least
six inches above the top of the athlete’s head when standing tall.
The athlete may need to use plates or other stable platforms to
decrease the distance between the top of the head and the bar.

Tuesday, October 10th 2017

A.
Work up to a heavy set of
1 Hang Power Clean + 1 Squat Clean + 2 Jerks

B.
RX:
10 min. AMRAP
20 Wall Balls 20/14lbs
15 Deadlifts 185/135lbs
10 Push Ups

Fitness:
10 min. AMRAP
20 Wall Balls 14/10lbs
15 Deadlifts 135/95lbs
10 Push Ups

Wednesday, October 11th 2017

A.
Work up to a heavy set of
2 Hang Squat Snatch

B.
RX:
10 min. AMRAP
30 Double Unders
15 Hang Power Snatch 75/55lbs

Fitness:
10 min. AMRAP
30 Double Unders
15 Hang Power Snatch 45/35lbs

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 4


B.
Every 50 sec. for 10 min. - 3 Squat Cleans 185/135lbs (last set at 9:10)

REST 10 min.

C.
Every 50 sec. for 10 min. - 3 Power Snatch 145/100lbs (last set at 9:10)

REST 10 min.

EMOM for 10 min. - 4 Snatch Deadlifts 225/155lbs

D.
Cool Down - 10 min. easy run, bike or row

Thursday, October 12th 2017

A.
Work up to a heavy set of 5 Back Squat, 6-7 total sets, rest 2 min.

B.
Work up to a heavy set of 5 Shoulder Press, 6-7 total sets, rest 2 min.

C.
Work up to a heavy set of 5 Weighted Strict Chin Up, 6-7 total sets, rest 2 min.

Friday, October 13th 2017

A.
RX:
4 min. AMRAP
45 Thrusters 45/35lbs barbell
45 Pull Ups

REST 3 MIN.

4 min. AMRAP
15 KB Swings 24/16kg
15 Push Jerk 95/65lbs
15 Lateral Over the box Jumps 24/20”

REST 3 MIN.

4 min. AMRAP
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squats 95/65lbs
Bar Facing Burpees

REST 3 MIN.

Work up to a 2 RM Jerk from the floor

Fitness:
4 min. AMRAP
45 Thrusters 45/35lbs barbell
45 Jumping Chest to Bar Pull Ups

REST 3 MIN.

4 min. AMRAP
15 KB Swings 16/12kg
15 Push Jerk 75/55lbs
15 Lateral Over the box Jumps 20/15”

REST 3 MIN.

4 min. AMRAP
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squats 75/55lbs
Bar Facing Burpees

REST 3 MIN.

Work up to a 2 RM Jerk from the floor

Saturday, October 14th 2017

A.
Partner “DT”

RX:
10 Rounds
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
*alternating rounds - you must complete one full round before tagging your partner

Fitness:
10 Rounds
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
*alternating rounds - you must complete one full round before tagging your partner

Sunday, October 15th 2017

A.
Work up to a heavy set of 6 Behind The Neck Push Press

B.
RX:
For time
50 - 40 - 30 - 20 - 10
Cal. Bike or Row
Double Unders
10 DB Squat Clean and Jerks 50/35lbs

Fitness:
RX:
For time
50 - 40 - 30 - 20 - 10 of Cal. Bike or Row
25 - 20 - 15 - 10 - 5 of Double Unders
10 DB Squat Clean and Jerks 35/20lbs

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 4


B.
Every 50 sec. for 10 min. - 3 Squat Snatch 155/105lbs (last set at 9:10)

REST 10 min.

C.
Every 50 sec. for 10 min. - 3 Power Clean and Jerk 175/125lbs (last set at 9:10)

REST 10 min.

EMOM for 10 min. - 4 Clean Deadlifts 275/185lbs

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno