Week of February 13th 2017

Monday, February 13th 2017

A.
AMRAP in 20 min.
10 Chest to bar Pull Ups
10 Handstand Push Ups
10 Pistols
40 Double Unders

 

B.
In teams of 3, alternating rounds

36 Rounds
4 Shuttle Sprints



 

Tuesday, February 14th 2017

A.
Teams of 2, with a running clock BOTH partners simultaneously complete:

1st minute:
1 Push Press 115/75lbs
1 Burpee

2nd Minute:
2 Push Presses 115/75lbs
2 Burpees

Add 1 push press and 1 burpee per minute until the FIRST PERSON can’t complete required work within a minute.

REST 10 MIN. AFTER LAST TEAM IS FINISHED

B.
8 Rounds for time
5 Squat Cleans 115/75lbs
10 Toes to bar
20/15 Cal. Assault Bike

Partners will alternate rounds.

Compare to November 14th 2016

 

Wednesday, February 15th 2017

A.
Deadlift 3 x 6 @ 75%, rest 2-3 min.

B.
Close Grip Bench Press 3 x 6 @ 75%, rest 2-3 min.

C.
6 min. Max.Calories test on Assault Bike (same as last week, try different strategy)

 

Olympic Weightlifting class:

A.
Every 1:15 for 12 rounds, start at 65%, go up in weight every 2-3 sets.
(1 Deadlift + 1 Hang Power Clean + 1 Front Squat)x2

B.
Build up to a heavy set of 2 Hang Squat Snatch

C.
Build up to a heavy set of 2 Jerk (Split or Push jerk)

D.
Cool down - easy row or assault bike or run for 10 minutes

 

Thursday, February 16th 2017

A.
Work up to a heavy set of 1 Front Squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Go every 90 seconds

B.
Work up to a heavy set of 1 Push Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Go every 90 seconds

 

C.
AMRAP 7 min.
Burpees to 6” target

 

Friday, February 17th 2017

A.
In teams of 2, alternating rounds

10 Rounds
2 Ring Muscle Ups or 5 Jumping BMU’s
10 DB Thrusters 35/25lbs
10 DB Overhead Walking Lunges 35/25lbs
10 Double DB Ground to Overhead 35/25lbs
2 Ring Muscle Ups or 5 Jumping BMU’s

RX+: 50/35lbs DB’s

 

B.
DB Plank Rows, rest 90 sec.
10 - 10 - 10 - 10

 

Saturday, February 18th 2017

A.
In teams of 3, alternating rounds, for time

21 Rounds
10 Pull Ups (C2B if you can)

18 Rounds
6 Power Cleans 135/95lbs

15 Rounds
10 Handstand Push Ups

12 Rounds
6 Deadlifts 275/185lbs

 

Sunday, February 19th 2017

A.
Work up to a heavy set of 2 Back Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Go every 90 sec.

 

B.
3 Rounds for time
80 Double Unders
21 KB Swings 24/16kg
12 Ring Dips

 

Olympic Weightlifting class:

A.
EMOM for 15 minutes, start at 65%, go up in weight every 2-3 sets.
1 Hang Squat Snatch

B.
Build up to a heavy set of 3 Hang Squat Cleans + 3 Jerks (Split or Push Jerk)


C.
Push Press, go up in weight each set, start at 65-70%
12 - 10 - 8 - 6 - 4

D.
Cool down - easy row or assault bike or run for 10 minutes

Oleksiy Dakhno