Week of January 22nd 2018

Monday, January 22nd 2018

RX:
A.
7 min. AMRAP
60/45 Cal. Bike or Row
50 Toes to Bar
40 Wall Balls 20/14lbs

Rest 5 min.

B.
7 min. AMRAP
60 Bar Facing Burpees (new standards)
30 Overhead Squats 120/80lbs

Rest 5 min.

C.
7 min. AMRAP
30/22 Cal. Bike or Row
25 Toes to Bar
20 Wall Balls 20/14lbs
30 Bar Facing Burpees
15 Overhead Squat 120/80lbs

Fitness:
A.
7 min. AMRAP
60/45 Cal. Bike or Row
50 Knee Ups
40 Wall Balls 14/10lbs

Rest 5 min.

B.
7 min. AMRAP
60 Bar Facing Burpees (new standards)
30 Overhead Squats 75/55lbs

Rest 5 min.

C.
7 min. AMRAP
30/22 Cal. Bike or Row
25 Knee Ups
20 Wall Balls 14/10lbs
30 Bar Facing Burpees
15 Overhead Squat 75/55lbs

D.
Cool down - 5 min. Bike or row

Tuesday, January 23rd 2018

A.
Every 75 sec. for 12 sets:
2 Squat Snatch, go up in weight every 2-3 sets, start at 65%

B.
RX:
3 Rounds

2 min. AMRAP
5 Bar Muscle Ups
35 Double Unders

90 sec. Rest

2 min. AMRAP
5 Deficit HSPU’s
10 Deadlift 275/185lbs
15 Box Jumps 24/20”

Rest 90 sec.
*deficit from yellow + red plate and an abmat in between

Fitness:
3 Rounds

2 min. AMRAP
5 Jumping Bar Muscle Ups
35 Single Skips

90 sec. Rest

2 min. AMRAP
5 HSPU’s to 1 Abmat
10 Deadlift 185/135lbs
15 Box Jumps 20/15”

Rest 90 sec.

Wednesday, January 24th 2018

A.
Work up to a heavy set of 6 Front Rack Reverse Lunges + 8 Back Rack Reverse Lunges, 4-5 total sets.

B.
Work up to a heavy set of 3 BTN Shoulder Press + 5 Shoulder Press, 4-5 total sets.

C.
Work up to a heavy set of 3 Weighted Pull Ups + 5 Chin Ups (not weighted), 4-5 total sets.

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 3, go every 90 sec. for 7 sets

B.
Work up to a heavy set of
1 Squat Clean and Jerk

C.
Work up to a heavy set of 2 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

Thursday, January 25th 2018

A.
Ring Muscle Up practice

B.
RX:
7 Rounds
12 Alt. Single Arm DB Snatch 70/50lbs (new standards)
8 Burpee over the Box Jumps 24/20” (new standards)
6 Clusters 135/95lbs
Time cap 25 min.

Fitness:
7 Rounds
12 Alt. Single Arm DB Snatch 50/35lbs (new standards)
8 Burpee over the Box Jumps 20/15” (new standards)
6 Clusters 95/65lbs
Time cap 25 min.


Friday, January 26th 2018

A.
Every 90 sec. for 12 sets:
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk, go up in weight every 2-3 sets, start at 65%


B.
RX:
10 min. AMRAP
15 Hang Power Snatch 75/55lbs
14 Pistols


Fitness:
10 min. AMRAP
15 Hang Power Snatch 45/35lbs
14 Alternating Box Step Ups 30/24”


Saturday, January27th 2018

A.
RX:
For time:
100 C2B Pull Ups

Fitness:
Pick one:
-100 Pull Ups
-100 Banded Pull Ups
-100 Ring Rows
-100 Jumping Pull Ups (6”)
-100 Jumping C2B Pull Ups

Rest 10 min.

B. 
RX:
For time
100 HSPU’s

Fitness:
100 of a handstand push-up progression that you need to work on

Sunday, January 28th 2018

A.
RX:
AMRAP in 25 min.
25 Burpees
25 Sit Ups
25 Wall balls 20/14lbs
25 Sit Ups
25 DB Power Cleans 50/35lbs
25 Sit Ups

Compare to Monday, January 23rd 2017

Fitness:
AMRAP in 25 min.
25 Burpees
25 Sit Ups
25 Wall balls 14/10lbs
25 Sit Ups
25 DB Power Cleans 35/20lbs
25 Sit Ups

B.
Beginner: Double under practice
Advanced: Triple under practice

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 3, go every 90 sec. for 7 sets
B.
Work up to a heavy set of:
2 Squat Snatch (drop and go, must complete all 3 lifts within 20 sec.)

C.
Work up to a heavy set of 3 Power Clean + 3 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
 

Oleksiy Dakhno