Week of September 4th 2017

Monday, September 4th 2017

A.
Teams of 2, share reps, one person working at a time
5 Rounds for total reps
2 min. AMRAP of Pull ups
2 min. AMRAP of Burpees
2 min. AMRAP of Single Arm DB Overhead Walking Lunges 50/35lbs

Tuesday, September 5th 2017

 

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

B.
EMOM for 10 min. 15 unbroken push ups
Scaling: 1-15 unbroken Push Ups
Note: it is better to 1 real push up than 15 scaled

C.
For total reps
3 min. Max Calories on Assault Bike or Rower
3 min. Max Double Unders
2 min. Max Calories on Assault Bike or Rower
2 min. Max Double Unders
1 min. Max Calories on Assault Bike or Rower
1 min. Max Double Unders

Wednesday, September 6th 2017

A.
Back Squat 4 x 10, add weight each set, heavier than last week, rest 3 min.

B.
Shoulder Press 4 x 10, add weight each set, heavier than last week, rest 3 min.

C.
Weighted Strict Chin Ups 4 x 10, add weight each set, heavier than last week, rest 3 min.

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 3


B.
Every 20 sec. for 10 min. - 1 Squat Snatch 155/105lbs
*scale as needed

REST 10 min.

C.
Every 20 sec. for 10 min. - 1 Power Clean and Jerk 175/125lbs
*scale as needed


REST 10 min.

Every 20 sec. For 10 min. - 1 Clean Pull 275/185lbs
*scale as needed

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

Thursday, September 7th 2017

A.
10 min. to practice handstand walk
*go for max unbroken distance

B.
In teams of 2, share reps, one person working at a time
20 min. AMRAP
200m Front Rack KB Carry 24/16kg
30 Toes to Bar
200m Overhead KB Carry 24/16kg
30 Box Jumps 30/24”

Friday, September 8th 2017

A.
20 min. AMRAP
10 Squat Clean 135/95lbs
2 min. rest
10 Squat Clean 155/110lbs
2 min. rest
10 Squat Clean 185/135lbs
2 min. rest
10 Squat Clean 205/145lbs
2 min. rest
AMRAP Squat Clean 225/155lbs


B.
30-20-10 intervals on the bike for 10 min. 

Saturday, September 9th 2017

A.
Build up to a max. deficit 3 HSPU’s

B.
5 Rounds
400m Run
15 Power Snatch 75/55lbs
15 Box Jumps 24/20”
15 Wall Balls 20/14lbs
Time cap 24 min.

Sunday, September 10th 2017

A.
EMOM for 30 min.
- 5-10 Ring Dips
- 30-50 Double Unders
- 4 Squat Snatch 135/95lbs
- 15/10 Cal. Assault Bike
- rest

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 3


B.
Every 20 sec. for 10 min. - 1 Squat Clean 185/135lbs
*scale as needed

REST 10 min.

C.
Every 20 sec. for 10 min. - 1 Power Snatch 145/100lbs
*scale as needed

REST 10 min.

Every 20 sec. For 10 min. - 1 Snatch Pull 225/155lbs
*scale as needed

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

Oleksiy Dakhno