Week of January 15th 2018

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Monday, January 15th, 2018

RX:
A.
10 Rounds
9 KB Swings 24/16kg
35 Double Unders
Time cap 15 min.

REST 10 min.

B.
21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead Squat 95/65lbs
Bar Facing Burpees
Time cap 15 min.

Fitness:
A.
10 Rounds
9 KB Swings 20/12kg
35 Single Skips
Time cap 15 min.

REST 10 min.

B.
21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead Squat 75/55lbs
Bar Facing Burpees
Time cap 15 min.

Tuesday, January 16th, 2018

RX:
A.
EMOM for 10 min.
(1) - 15 C2B Pull Ups
(2) - 15/10 Cal. Bike

REST 5 MIN.

B.
EMOM for 10 min.
- 9 Hang Power Cleans 155/105lbs + 6 Push Jerks 155/105lbs
- 15/10 Cal. Bike

REST 5 MIN.

C.
EMOM for 10 min.
- 15 HSPU’s
- 15/10 Cal. Bike

Fitness:
A.
EMOM for 10 min.
(1) - 10 Pull Ups
(2) - 15/10 Cal. Bike

REST 5 MIN.

B.
EMOM for 10 min.
- 9 Hang Power Cleans 115/75lbs + 6 Push Jerks 115/75lbs
- 15/10 Cal. Bike

REST 5 MIN.

C.
EMOM for 10 min.
- 5 HSPU to 1 Abmat + 10# plate
- 15/10 Cal. Bike

Wednesday, January 17th, 2018

A.
Back Rack Reverse Lunge:
Work up to a heavy set of 16 then work up to a heavy set of 10 and then work up to a heavy set of 6
Time cap 20 min.

B.
BTN Shoulder Press:
Work up to a heavy set of 10 then work up to a heavy set of 7 then work up to a heavy set of 5 and then work up to a heavy set of 3
Time cap 15 min.

C.
Weighted Pull Ups:
Work up to a heavy set of 10 then work up to a heavy set of 7 then work up to a heavy set of 5 and then work up to a heavy set of 3
Time cap 15 min.

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 4, go every 90 sec. for 7 sets

B.
Work up to a heavy set of:
3 Squat Snatch (drop and go, must complete all 3 lifts within 25 sec.)

C.
Work up to a heavy set of 2 Power Clean + 2 Jerk, go every 90 sec. for 10 sets

D.
Clean Grip Deadlift 4 x 7 295/195lbs, rest 1 min.

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

Thursday, January 18th, 2018

A. Ring Muscle Up practice

B.

14 min. AMRAP

60 Cal. Row

50 Toes to bar
40 Wall Balls
30 Power Cleans 135/95lbs
20 Bar Muscle Ups
*staggered start, 3 people at a time


Friday, January 19th, 2018

A.
“Gwen”
15 - 12 - 9
Unbroken Power Clean and Jerk

The score is weight used for all three unbroken sets. Each set must be unbroken (touch and go) only; even a re-grip off the floor is a foul. Use the same load for each set. Rest as needed between sets.

B.
Cool Down - 10 min. easy bike or row

Workout DEMO:




Saturday, January 20th, 2018

A.
RX:
6 Rounds for time
50 Double Unders
15 Thrusters 75/55lbs
15 Pull Ups
Time cap 15 min.
Fitness:
6 Rounds for time
50 Single skips
15 Thrusters 45/35lbs
15 Ring Rows
Time cap 15 min.

B.
10 min. AMRAP
30 Sec. Plank
20 Sit Ups
10 Box Jumps 24/20”

Sunday, January 21st, 2018

A.
Teams of 2, share reps, one person at a time

10 min. AMRAP
Max. Calories Bike or Row

then immediately

10 min. to find 1 RM Squat Clean and Jerk

then immediately

10 min. AMRAP
Max. Calories Bike or Row

then immediately

10 min. to find 1 RM Power Snatch

then immediately

10 min. AMRAP
Max. Calories Bike or Row

Score = Calories + LBS(Partner A + Parter B Clean and Jerk) + Calories + LBS(Partner A + Parter B Snatch) + Calories

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 4, go every 90 sec. for 7 sets

B.
RETEST
Work up to a heavy set of
5 Deadlift + 5 Hang Squat Clean + 5 Push Jerks + 5 Front Squat

*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 1 Hang Power Snatch (go every 75 sec.for 15 min.)

D.
Snatch Deadlift 4 x 7 245/165lbs, rest 60 sec.

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

Oleksiy Dakhno