Week of December 11th 2017

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Monday, December 11th 2017

A.
RX:
For time
27 - 21 - 15 - 9
DB Thrusters 35/20lbs
KB Swings 24/16kg

Fitness:
For time
27 - 21 - 15 - 9
DB Thrusters 20/15lbs
KB Swings 16/12kg

Time cap 10 min.

REST 7 min.

B.
RX:
For time
40 Wall Balls 20/14lbs
40 Toes to bar
40 Hang Power Cleans 95/65lbs
40 Box Jumps 24/20”
40 BTN Push Press 95/65lbs

Fitness:
For time
40 Wall Balls 14/10lbs
40 Knee Ups
40 Hang Power Cleans 75/55lbs
40 Box Jumps 20/15”
40 BTN Push Press 75/55lbs

Time cap 12 min.

Tuesday, December 12th 2017

A.
RX:
For time, teams of 2, share reps, one person at a time
100 DB Burpees 35/25lbs
60 Power Snatch 135/95lbs
60 Bar Muscle Ups
100 Burpees

Fitness:
For time, teams of 2, share reps, one person at a time
100 DB Burpees 20/15lbs
60 Power Snatch 95/65lbs
60 Jumping Bar Muscle Ups
100 Burpees

Wednesday, December 13th 2017

A.
Every 90 sec. For 15 min.
5 Hang Squat Snatch (go up in weight every 2-3 sets or stay if moving well on all lifts, otherwise stay with the same weight)

B.
RX:
2 Rounds (each round = sprint, share the set up, time each other)
21 Deadlifts 225/155lbs
15 Overhead Squat 115/75lbs
9 Double DB Power Clean and Jerk 50/35lbs
Rest as needed between rounds

Fitness:
2 Rounds (each round = sprint, share the set up, time each other)
21 Deadlifts 185/135lbs
15 Overhead Squat 75/55lbs
9 Double DB Power Clean and Jerk 35/20lbs
Rest as needed between rounds

Olympic weightlifting class

A.
BTN Push Press - Work up to 1 RM, go EMOM for 15 min.

B.
Work up to a heavy set of

5 Deadlifts +  3 Hang Squat Cleans + 5 Push Jerks + 3 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 Power Snatch (go every 90 sec.for 15 min.)

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

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


Thursday, December 14th 2017

Week 4 of 12

Try to go heavier than last week

A.
Work up to a heavy set of 12  Deficit Front Rack Reverse Lunge, 4 - 5 total sets, rest 2 min.

B. Alternate
B1. 10-8-6-4-2 BTN Barbell Shoulder Press, add weight each set, rest 1 min. before B2
B2. 10-8-6-4-2 Weighted Pull Ups, add weight each set, rest 1 min. before B1

Friday, December 15th 2017

A.
Every 90 sec. For 15 min.:
1 Power Clean @ 2”
1 Power Clean @ 4”
1 Power Clean @ 6”
1 Power Clean @ Full Squat

B.
20 min. AMRAP
5 Push Jerks 155/105lbs
10 Pull Ups
15 Push Ups
35 Double Unders

Saturday, December 16th 2017

A.
RX:
4 Rounds
2 min. AMRAP 6 Toes to bar + 6 Alt. DB Snatch 50/35lbs + 6 Over the Box Jumps 24/20”
2 min. Rest
2 min. AMRAP 6 Cal. Bike (legs only) + 6 Cal. Bike (arms only)
2 min. Rest

Fitness:
4 Rounds
2 min. AMRAP 6 Knee ups + 6 Alt. DB Snatch 35/20lbs + 6 Over the Box Jumps 20/15”
2 min. Rest
2 min. AMRAP 6 Cal. Bike (legs only) + 6 Cal. Bike (arms only)
2 min. Rest

Sunday, December 17th 2017

A.
RX:
EMOM for 30 min.
(1) - 15 Wall Balls 20/14lbs
(2) - 15 Wall Balls 20/14lbs
(3) - 5 Power Clean and Jerk 155/105lbs
(4) - 5 Power Clean and Jerk155/105lbs
(5) - 15/10 Cal. Row or Bike
(6) - 15/10 Cal. Row or Bike

Fitness:
EMOM for 30 min.
(1) - 15 Wall Balls 14/10lbs
(2) - 15 Wall Balls 14/10lbs
(3) - 5 Power Clean and Jerk 115/75lbs
(4) - 5 Power Clean and Jerk 115/75lbs
(5) - 12/8 Cal. Row or Bike
(6) - 12/8 Cal. Row or Bike

Olympic weightlifting class

A.
BTN Push Press - Work up to 1 RM, go EMOM for 15 min.

B.
Work up to a heavy set of:
5 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 3 TnG Power Clean (go every 90 sec. for 15 min.)

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

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

Oleksiy Dakhno