Week of December 18th 2017

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Monday, December 18th 2017

A.
“12 Days of Christmas” 

Fitness:
1 Squat Clean and Jerk 115/75lbs
2 Burpee box jumps 24/20”
3 Box Jumps 30/24”
4 DB Manmakers 35/25lbs
5 Jumping Pull Ups
6 Ring Rows
7 Push Ups
8 KB Swings 24/16kg
9 Power Cleans 115/75lbs
10 Cal. Assault Bike
11 Front Squats 115/75lbs
12 Push Jerks 115/75lbs

RX:
1 Bar Muscle Up
2 Squat Clean and Jerk 175/115lbs
3 Strict HSPU’s
4 DB Snatch 70/50lbs (alternate every 2 reps)
5 Box Jumps 30/24”
6 Bar facing burpees
7 Chest to bar pull ups
8 Toes to bar
9 Ring Dips
10 Power Cleans 175/115lbs
11 Push Jerks 175/115lbs
12 Front Squats 175/115lbs

Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Compare to December 12 2016

Tuesday, December 19th 2017

A.
RX:
For time, teams of 2, share reps, one person working at a time
200 cal. Bike or Row
600 Double Unders
60 Lengths of Farmers Carry 32/24kg KB’s or 70/50lbs DB’s
200 cal. Bike or Row
Time cap. 45 min.

Fitness:
For time, teams of 2, share reps, one person working at a time
200 cal. Bike or Row
300 Double Unders
60 Lengths of Farmers Carry 24/16kg KB’s or 50/35lbs DB’s
200 cal. Bike or Row
Time cap. 45 min.

Wednesday, December 20th 2017

Week 5 of 12

Try to go heavier than last week

A.
Work up to a heavy set of 8 Deficit Front Rack Reverse Lunge, 5-6 total sets, rest 2 min.

B. Alternate between B1 and B2
B1. 10 - 8 - 6 - 4 - 3  BTN Barbell Shoulder Press, rest 1 min. before B2
B2. 10 - 8 - 6 - 4 - 3 Weighted Pull Ups, rest 1 min. before B1

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 21st 2017

A.
Every 90 sec. for 16 min.
6 Hang Power Cleans (go up in weight every 2-3 sets or stay if moving well on all lifts, otherwise stay with the same weight)

B.
RX:
3 Rounds (each round = sprint)
15 Deadlifts 225/155lbs
15 Burpee Box Jumps 24/20”
15 Toes to bar
15 Single Arm DB Hang Snatches 50/35lbs (alternate arms as you wish)
Rest as needed between rounds

Fitness:
3 Rounds (each round = sprint)
15 Deadlifts 185/135lbs
15 Burpee Box Jumps 20/15”
15 Knee Ups
15 Single Arm DB Hang Snatches 35/20lbs (alternate arms as you wish)
Rest as needed between rounds

Friday, December 22nd 2017

A.
RX:
4 rounds of:

2 min. AMRAP
2 Bar Muscle Ups
4 HSPU’s
8 Pistols

2 min. Rest

2 min. AMRAP
20/15 Cal. Bike
20/15 Cal. Row

2 min. Rest

*start each AMRAP where you left off

Fitness:

4 rounds of:

2 min. AMRAP
2 Jumping Bar Muscle Ups
4 Box HSPU’s
8 DB Box Step Ups 35/20lbs and 30/24” box

2 min. Rest

2 min. AMRAP
15/10 Cal. Bike
15/10 Cal. Row

2 min. Rest

*start each AMRAP where you left off

Saturday, December 23rd 2017

A.
RX:
For time
20 Squat Cleans 185/135lbs
30 Pull Ups
40 KB swings 24/16kg
50 Double Unders

Rest 5 min.

10 Squat Cleans 185/135lbs
20 Pull Ups
30 KB swings 24/16kg
40 Double Unders

Rest 5 min.

5 Squat Cleans 185/135lbs
10 Pull Ups
20 KB swings 24/16kg
30 Double Unders

Fitness:
For time
20 Squat Cleans 135/95lbs
30 Ring Rows
40 KB swings 16/12kg
100 Single Skips

Rest 5 min.

10 Squat Cleans 135/95lbs
20 Ring Rows
30 KB swings 16/12kg
80 Single Skips

Rest 5 min.

5 Squat Cleans 135/95lbs
10 Ring Rows
20 KB swings 16/12kg
60 Single Skips

Sunday, December 24 2017

A.
For time, teams of 2, alternating rounds
30 rounds of 5 TnG Deadlifts 225/155lbs
30 rounds of 5 Thrusters 95/65lbs
30 rounds of 5 T2B
30 rounds of 5 TnG Power Clean and Jerk 95/65lbs
30 rounds of 5 Over the bar burpees
 


 

Oleksiy Dakhno