Week of January 1st 2018

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Monday, January 1st  2018

Gym closed.

Happy New Year!

Tuesday, January 2nd 2018

A.
RX:
4 Rounds
(pick up where you left off every time,  try not to pace, we want to work on our threshold)

3 min. AMRAP
5 HSPU’s
10 Pistols
15 Pull Ups

rest 2 min.

3 min. AMRAP
30/20 Cal. Row or Bike
15 Bar Facing Burpees
10 Power Cleans 135/95lbs

rest 2 min.

Fitness:
4 Rounds
(pick up where you left off every time,  try not to pace, we want to work on our threshold)

3 min. AMRAP
5 HSPU’s to 1 Abmat + 10# plate
10 Pistols to a box
15 Ring Rows

rest 2 min.

3 min. AMRAP
30/20 Cal. Row or Bike
15 Bar Facing Burpees
10 Power Cleans 95/65lbs

rest 2 min.

Wednesday, January 3rd 2018

A.
Week 7 of 12

Try to go heavier than last week

A. Work up to a heavy set of 10 Back Rack Reverse Lunge, 5-6 total sets, rest 2 min.

B. Work up to a heavy set of 5 BTN Shoulder Press, 5-6 total sets, rest 90 sec.

C. Work up to a heavy set of 5 Weighted Pull Ups, 5-6 total sets, rest 90 sec.

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 6, go every 2 min. for 7 sets

B.
Work up to a heavy set of:
1 Hang Squat Snatch, go every 75 sec. for 10 sets

C.
Work up to a heavy set of 1 Power Clean, go every 75 sec. for 10 sets

D.
Clean Grip Deadlift 4 x 9 275/185lbs

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

Thursday, January 4th 2018

A.
RX:
5 Rounds
20 Alt. Single Arm DB Snatch 50/35lbs
12 Toes to Bar

Time cap 12 min.

REST 10 min.

5 Rounds
50 Double Unders
12 Push Jerks 155/105lbs

Time cap 12 min.

Fitness:
5 Rounds
20 Alt. Single Arm DB Snatch 35/20lbs
12 Knee ups

Time cap 12 min.

REST 10 min.

5 Rounds
120 Single skips
12 Push Jerks 115/75lbs

Time cap 12 min.

Friday, January 5th 2018

A.
EMOM for 12 min.
3 Hang Squat Snatch, go up in weight every 2 sets

B.
15 min. AMRAP
10 Push Ups
30 sec. Plank
20 Sit Ups
10 Over the box jumps 24/20”

Saturday, January 6th 2018

A.
Ring Muscle up practice

Advanced:
4 sets of Max. Unbroken Muscle Ups in a 10 min. Window

B.
RX:
For time:
50 Wall Balls 20/14lbs
2 min. rest
30 Power Clean and Jerk 135/95lbs
2 min. rest
50 Wall Balls 20/14lbs
2 min. rest
30 Power Snatch 135/95lbs
2 min. rest
50 Wall Balls 20/14lbs

Fitness:
For time:
50 Wall Balls 14/10lbs
2 min. rest
30 Power Clean and Jerk 95/65lbs
2 min. rest
50 Wall Balls 14/10lbs
2 min. rest
30 Power Snatch 95/65lbs
2 min. rest
50 Wall Balls 14/10lbs

Sunday, January 7th 2018

A.
RX:
In teams of 2, share reps, one person working at a time
20 min. AMRAP
6 Bar Muscle Ups
12 Ring Dips
18 KB Swings 24/16kg

Fitness:
In teams of 2, share reps, one person working at a time
20 min. AMRAP
6 Jumping Bar Muscle Ups
12 Ring Push Ups (scale by changing the angle of your body)
18 KB Swings 20/12kg

B.
5 sets of 30 sec. weighted plank, go up in weight each set, rest as needed

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 6, go every 2 min. for 7 sets

B.
Work up to a heavy set of
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
go every 75 sec.. for 10 sets

*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 3 Power Snatch (go every 90 sec.for 15 min.)

D.
Snatch Deadlift 4 x 9 225/155lbs, rest 60 sec.

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

Oleksiy Dakhno