Week of August 7th, 2017

Monday, August 7th 2017

A.
Teams of 2, share reps, one person working at a time
AMRAP in 24 min.
20 Toes to bar
20’ Handstand Walk
20 Pistols
20’ Handstand Walk

B.
3 Rounds for total sit ups
1 min. Max Sit Ups
1 min. Plank on hands

Tuesday, August 8th 2017

A.
AMRAP in 4 min.
Alternating  Turkish get Ups 35/20lbs

B.
5 rounds for time
400m Run
15 Hang Clean and Jerks 95/65lbs

Wednesday, August 9th 2017

A.
2 Rounds
10 Bar Muscle Ups
30 Overhead Squats 95/65lbs
Time cap 10 min.

B.
2 Rounds
30 Alternating Single Arm Power Clean and Jerks 50/35lbs
20 HSPU’s
Time cap 10 min.

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 2


B.
Work up to a heavy of  1 Squat Snatch, EMOM for 20 min.

C.
Work up to a heavy set of 2 Power Cleans + 2 Push Jerks, every 90 sec. for 15 min.

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

Thursday, August 10th 2017

A.
Deadlift 3 - 3 - 3 - 3 - 3 - 3
*tng reps

B.
AMRAP in 12 min.
6 Ring Dips
6 Box jumps 24/20”
6 KB Swings 32/24kg

Friday, August 11th 2017

A.
Butterfly Pull Ups practice.
Advanced: EMOM for 10 min. 1-10 C2B Butterfly Pull Ups

B.
5 Rounds
20 Single Arm DB Push Jerk 50/35lbs
60 Double Unders


Saturday, August 12th 2017

A. 
3 Rounds
10 Front Squat 185/135lbs
20 Burpees
Time cap 11 min.

B.
3 Rounds
10 Power Cleans 185/135lbs
200m Farmers Carry 55/35lb DB’s or 24/16kg KB’s
Time cap 11 min.

Sunday, August 13th 2017

A.
EMOM for 32 min.
1 - 5 Wall Walks
2 - 200m Run
3 -  6 Burpee Box Jumps 30/24”
4 - 15/10 Cal. Assault Bike

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 2


B.
Work up to a heavy of  1 Squat Clean, EMOM for 20 min.

C.
Work up to a heavy set of 3 Power Snatch, every 90 sec. for 15 min.

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

Oleksiy Dakhno