Week of November 20th 2017

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Monday, November 20th 2017

A.
Work up to a heavy set of 16  Back Rack Reverse Lunge, 4 - 5 total sets, rest 2 min.

B.
Work up to a heavy set of  10 BTN Barbell Shoulder Press 4 - 5 total sets, rest 2 min.

C.
Work up to a heavy set of 10 Weighted Pull Ups, 4 - 5 total sets, rest 2 min.

Tuesday, November 21st 2017

A.
Fitness:
3 Rounds of:
(pick up where you left off every time,  try not to pace, we want to work on our threshold)

2 min. AMRAP
20 Wall Balls 14/10lbs
15 Hang Power Snatch 75/55lbs
10 Burpee Over The Box Jumps 20/15”

REST 2 min.

2 min. AMRAP
15/10 Cal. Bike or Row
10 Push Ups
20 Double Unders

REST 2 min.

RX:
3 Rounds
(pick up where you left off every time,  try not to pace, we want to work on our threshold)

2 min. AMRAP
20 Wall Balls 20/14lbs
15 Hang Power Snatch 95/65lbs
10 Burpee Over The Box Jumps 24/20”

REST 2 min.

2 min. AMRAP
20/15 Cal. Bike or Row
20 Push Ups
40 Double Unders

REST 2 min.

Wednesday, November 22nd 2017

A.
5 to 7 sets of:
1 Hang Snatch @ 2”
1 Hang Snatch @ 4”
1 Hang Snatch @ 6”
1 Hang snatch @ Full Squat
*go every 90 sec., must be performed as a barbell complex, 2”-4”-6” are the depth of the squat

B.
Fitness:
EMOM for 21 min.
(1) - 15- 20 KB Swings 16/12kg
(2) - 10-20 Double Unders
(3) - 10-15 Thrusters 45/35lbs (barbell)

RX:
EMOM for 21 min.
(1) - 15- 20 KB Swings 24/16kg
(2) - 40-60 Double Unders
(3) - 10-15 Thrusters 75/55lbs

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 4 (go every 2 min.)

B.
Work up to a heavy set of
5 Snatch Deadlifts + 3 Hang Squat Snatch + 2 BTN Snatch Grip Push Press + 1 Overhead Squat
*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

C.
Work up to a heavy set of 1 Power Clean + 1 Hang Power Clean + 2 Jerks (7-10 total sets, go every 90 sec.)

D.
Clean Grip Deadlift 4 x 9 @ 100% of C (TnG)

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

Thursday, November 23rd 2017

A.
EMOM for 20 min.
2 Power Clean and Jerks (go up in weight every 2-4 sets, start @ 70%)

B.
Fitness:
2 Rounds
20 Box Jumps 24/20”
20 Alt. DB Snatch 50/35lbs
20 Cal. Bike or Row
20 Push Jerk 95/65lbs

RX:
2 Rounds
20 Box Jumps 30/24”
20 Alt. DB Snatch 70/50lbs
20 Cal. Bike or Row
20 Push Jerk 115/75lbs

Friday, November 24th 2017

A.
Skill work:
Learning kipping pull up

Advanced (work on their own while rest of the class learning kipping pull ups):
10 min. AMRAP
3 Bar Muscle Ups + 6 Toes to Bar
(must be completed as a complex, unbroken, without letting go of the bar)

B.
Fitness:
Teams of 2
20 min. AMRAP
40 Single Arm Overhead DB Walking Lunges 35/20lbs
30 Box HSPU’s

RX:
Teams of 2
20 min. AMRAP
40 Single Arm Overhead DB Walking Lunges 50/35lbs
30 Strict HSPU’s to 1 Abmat
 

Saturday, November 25th 2017

A.
RX:
2min AMRAP
Bar Muscle Ups
- Rest 30s -
2min AMRAP
Cleans (full squat)
Men: 185#
Women: 125#
- Rest 30s -
2min AMRAP
Bike or Row (calories)

Fitness:
2min AMRAP
Pull-ups
- Rest 30s -
2min AMRAP
Cleans (full squat)
Men: 135#
Women: 95#
- Rest 30s -
2min AMRAP
Bike or Row (calories)

B.
RX:
For Time: 
150 Double Unders
50 Shoulder to Overhead
30 Chest to Bar Pull-ups
Men: 145#
Women: 100#


Fitness:
For Time: 
150 Double Unders
50 Shoulder to Overhead
30 Overhead Squats
Men: 95# 
Women 65#

Sunday, November 26th 2017

Fitness:
For Time: 
40 DB Thrusters
30 Knee ups
50 DB Snatch (alt) 
30 Burpee Box Jump Overs
50 DB Snatch (alt) 
30 Knee ups
40 DB Thrusters
Men: 35lb DB(s), 24" box
Women: 20lb DB(s), 20" box
Time cap 25 min.

RX:
For Time: 
40 DB Thrusters
30 T2B
50 DB Snatch (alt) 
30 Burpee Box Jump Overs
50 DB Snatch (alt) 
30 T2B
40 DB Thrusters
Men: 50lb DB(s), 30" box
Women: 35lb DB(s), 24" box
Time cap 25 min.

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 4 (go every 2 min.)

B.
Work up to a heavy set of

2 Deadlifts + 2 Hang Squat Cleans + 2 Push Jerks + 2 Front Squat

*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

C.
Work up to a heavy set of 2 Hang Power Snatch (go every 90 sec.)

D.
Snatch Deadlift 4 x 9 @ 100% of C

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

Oleksiy Dakhno