Week of September 18th 2017

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Monday, September 18th 2017

A.
Teams of 2, share reps, one person working at a time
3 Rounds for total reps
2 min. AMRAP of Power Cleans 135/95lbs
2 min. AMRAP of Shoulder to overhead 135/95lbs
2 min. AMRAP of Toes to bar
2 min. AMRAP of Power Snatch 135/95lbs
2 min. AMRAP of Front Squats 135/95lbs

 

Tuesday, September 19th 2017

A.
3 min. AMRAP
20 HSPU’s
30 Wall Balls 20/14lbs
20  Burpees

REST 3 MIN.

3 min. AMRAP
20 Over the Box jumps 24/20”
20 Deadlifts 225/155lbs
30 Single Arm Push Press 45/30lbs

REST 3 MIN.

3 min. AMRAP
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

REST 3 MIN.

Work up to a 3 RM Jerk from the floor 

 

Wednesday, September 20th 2017

A.
Work up to a heavy set of 8 Back Squat, 4-5 total sets, rest 3 min.

B.
Work up to a heavy set of 8 Shoulder Press, 4-5 total sets, rest 3 min.

C.
Work up to a heavy set of 8 Weighted Strict Chin Up, 4-5 total sets, rest 3 min.

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 1


B.
Every 30 sec. for 10 min. - 1 Squat Snatch 175/120lbs

REST 10 min.

C.
Every 30 sec. for 10 min. - 1 Power Clean and Jerk 205/145lbs

REST 10 min.

Every 30 sec. For 10 min. - 1 Clean Pull 315/205lbs

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

 

Thursday, September 21st 2017

A.
Teams of 2, share reps, one person working at a time
10 min. AMRAP
KB Overhead Carry 24/16kg

REST 5 MIN.

Teams of 2, share reps, one person working at a time
10 min. AMRAP
Front Rack KB Carry 24/16kg

REST 5 MIN.

Teams of 2, share reps, one person working at a time
10 min. AMRAP
Farmers Carry 32/24kg

 

Friday, September 22st 2017

A.
“Grace”
30 Power Clean and Jerk 135/95lbs for time

REST 10 min.

B.
“Isabel”
30 Power Snatch 135/95lbs for time

C.
EMOM for 10 min. 1-15 Push Ups

 

Saturday, September 23rd 2017

A.
5 Rounds for time
800m Run
15 Thrusters 75/55lbs
15 Pull Ups
15 KB Swings 24/16kg

Time cap 40 min.

 

Sunday, September 24th 2017
A.
Work up to a heavy set of 5 Deadlift (5-6 total sets)

B.
10 Rounds
5 Ring Dips
10 V-Sit Ups
20 Double Unders

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 1


B.
Every 30 sec. for 10 min. - 1 Squat Clean 205/145lbs

REST 10 min.

C.
Every 30 sec. for 10 min. - 1 Power Snatch 165/115lbs

REST 10 min.

Every 30 sec. For 10 min. - 1 Snatch Pull 245/165lbs

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

Oleksiy Dakhno