Week of November 27th 2017

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Monday, November 27th 2017

A.
Fitness:
10 min. AMRAP
15 Double Unders
15 Power Snatch 45/35lbs
*start each power snatch below the knees

RX:
Workout 11.1 (14.1)
10 min. AMRAP
30 Double Unders
15 Power Snatch 75/55lbs

B.
Work up to a heavy set of 3 Hang Squat Clean, go every 2 min., 7 total sets

Tuesday, November 28th 2017

Try to go heavier than last week

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.

Wednesday, November 29th 2017

A.
Scaled:
3 Rounds
21 Jumping C2B Pull Ups
15 Burpee Box Jumps 20/15”
Fitness:
3 Rounds
21 Pull Ups
15 Burpee Box Jumps 24/20”
RX:
3 Rounds
21 C2B Pull Ups
15 Burpee Box Jumps 24/20”
Time cap 10 min.

B.
Fitness:
3 Rounds
30 Hang Power Cleans 75/55lbs
30 Box Push Ups 20/24”

RX:
3 Rounds
30 Hang Power Cleans 95/65lbs
30 Push Ups

Time cap 10 min.

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 3 (go every 90 sec.)

B.
Work up to a heavy set of

1 Deadlifts + 1 Hang Squat Cleans + 1 Push Jerks + 1 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 3 High Hang Power Snatch (go every 90 sec.)

D.
Snatch Deadlift 4 x 9 225/155lbs, rest 60 sec.

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


Thursday, November 30th 2017

A.
5 to 7 sets of:
1 Hang Snatch @ 2”
1 Hang Snatch @ 4”
1 Hang Snatch @ 6”
1 Hang snatch @ Full Squat
*hang snatch from below the knees, 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.
1st min. 10 DB Burpees 20/15lbs
2nd min. 15 thrusters 45/35lbs
3rd min. 15 sec. Handstand Hold (on the wall)

RX:
EMOM for 21 min.
1st min. 10 DB Burpees 35/20lbs
2nd min. 15 thrusters 75/55lbs
3rd min. 25 sec. Handstand Hold (on the wall)

Friday, December 1st 2017

A.
“Filthy Fifty”
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35lbs barbell
50 GHD Back extensions (or Good Mornings 45/35lbs barbell)
50 Wall ball shots 20/14lbs
50 Burpees
50 Double unders

B.
10 min. Easy bike or row

Saturday, December 2nd 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 UB Bar Muscle Ups
2 UB Bar Muscle Ups
1 Bar Muscle Up

B.
20 min. AMRAP
10 Deadlifts 225/155lbs
20 Push Ups
30 Air Squats

Sunday, December 3rd 2017

A.
Accumulate 6 to 12 Legless Rope Climbs

B.
Fitness
5 Rounds
3 min. AMRAP
20 Single Arm Alternating Hang DB Snatch 35/20lbs + AMRAP of Double Unders

RX:
5 Rounds
20 Single Arm Alternating Hang DB Snatch 50/35lbs
50 Double Unders

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 3 (go every 90 sec.)

B.
Work up to a heavy set of:
6 Snatch Deadlifts + 3 Hang Squat Snatch
*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 5 TnG Power Clean (7-10 total sets, go every 90 sec.)

D.
Clean Grip Deadlift 4 x 9 275/185lbs

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

Oleksiy Dakhno