Week of December 4th 2017

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Monday, December 4th 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
1 Legless Rope Climb 15’ + 1 Rope Climb w/legs 15’ (must be done without touching the floor in between)

B.
Fitness:
EMOM for 21 min.
1st min. - 6 Lengths Farmer's Carry 24/16kg KB’s or 55/35lbs DB’s in each hand
2nd min. - 20 DB Thrusters 25/15lbs
3rd min. - 40 sec. AMRAP of Double Unders

RX:
EMOM for 21 min.
1st min. - 6 Lengths Farmer's Carry 32/24kg KB’s or 70/50lbs DB’s in each hand
2nd min. - 20 DB Thrusters 35/20lbs
3rd min. - 35 Double Unders

Tuesday, December 5th 2017

A.
For time
25 KB Swings 24/16kg
25 Wall Balls 20/14lbs
25 Hang Power Cleans 115/75lbs
25 Burpees
25 Push Jerks 115/75lbs
25 Toes to bar
Time cap. 12 min.

Rest 10 min.

B.
For time
25 Toes to bar
25 Push Jerks 115/75lbs
25 Burpees
25 Hang Power Cleans 115/75lbs
25 Wall Balls 20/14lbs
25 KB Swings 24/16kg
Time cap 12 min.
*Post total time for A and B including 10 min. rest time

Wednesday, December 6th 2017

Week 3 of 12

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.

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 2 (go every 90 sec.)

B.
Work up to a heavy set of:
6 Snatch Deadlifts + 4 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 4 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

Thursday, December 7th 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:
5 Rounds not for time (go higher each set)

12 Box Push Ups (hardest way possible), rest as needed
10 Box Jumps (start @ 24/20”, go higher each set), rest as needed
1 Length Plank Pike Ups, rest as needed


RX:
5 Rounds not for time (go higher each set)

12 Clapping Push Ups, rest as needed
10 Box Jumps (start @ 30/24”, go higher each set), rest as needed
1 Length Plank Pike Ups, rest as needed

Friday, December 8th 2017

A.
Every 90 sec. for 15 min.
5 Hang Power Cleans, go up in weight every 2-3 sets

B.
3 Rounds for time
21 Deadlifts 185/135lbs
15 DB Push Press 55/35lbs
9 Over the Box Jumps 24/20”

Compare to June 10th 2017

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Saturday, December 9th 2017

A.
20 min. AMRAP
5 Power Cleans 145/100lbs
10 Toes to bar
15 Wall Balls 20/14lbs

B.
Teams of 2
10 min. AMRAP
Partner A - 20 Cal. bike or Row (sprint)
Partner B - rest
Partner A - rest
Partner B - 20 Cal. Bike or Row (sprint)


Sunday, December 10th 2017

A.
Teams of 2
27 - 21 - 15 - 9 - 6 - 3
Synchronised Hang Power Snatch 95/65lbs
Synchronised Lateral Over the Bar Burpees 

B.
For time
50 - 40 - 30 - 20 - 10
Double Unders
Air Squats

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 2 (go every 90 sec.)

B.
Work up to a heavy set of

5 Deadlifts +  2 Hang Squat Cleans + 5 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 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


 

Oleksiy Dakhno