Week of October 29th 2018

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Monday, October 29th 2018

A.
RX:
EMOM for 6 min.
3 Squat Cleans 185/125lbs + 4 Burpee Box Jumps 36/30”

Fitness:
EMOM for 6 min.
3 Squat Cleans 135/85lbs + 4 Burpee Box Jumps 30/24”

B.
RX:
2 Rounds
2 min. AMRAP
Double Unders

Rest 30 sec.

2 min. AMRAP
C2B Pull Ups

Rest 30 sec.

2 min. AMRAP
Hang Power Snatch 95/65lbs

Rest 2 min.

Fitness:
2 Rounds
2 min. AMRAP
Double Unders

Rest 30 sec.

2 min. AMRAP
Pull Ups

Rest 30 sec.

2 min. AMRAP
Hang Power Snatch 75/55lbs

Rest 2 min.

Tuesday, October 30th 2018

Week 6 of 12, Day 1

A.
Back Squat
Set 1 - 6 reps @ 70%, rest 2-3 min.
Set 2 - 6 reps @ 80%, rest 3-4 min.
Set 3 - 3 reps @ 90%, rest 3-4 min.
Ste 4 - 2 reps @ 95%

B.
Front Squat
Set 1 - 5 reps @ 65%, rest 2-3 min.
Set 2 - 4 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 3-4 min.
Set 4 - 4 reps @ 80%

C.
Work up to a heavy set of 30 sec. weighted plank

Wednesday, October 31st 2018

A.
RX:
Teams of 3, share reps
300 Cal. Row
300 Bench Press 135/85lbs
50 Rope Climbs 15’

One person starts on the rower, second on the bench press and the third one is resting. Alternate and share reps as you wish. Finish Rowing and Bench Press first and then all 3 of you can work on the Rope Climbs

Fitness:
Teams of 3, share reps
300 Cal. Row
300 Bench Press 95/65lbs
50 Rope Climbs 12’
Time cap 30 min.

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Snatch with 6 sec. pause above knees + 1 Squat Snatch, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 TNG Power Cleans

C.
12 min to work up to a heavy set of 5 Push Jerks

D.
10 min. easy bike or row

Thursday, November 1st 2018

A.
RX:
10 min. AMRAP
6 Devil Press 50/35lbs
12 DB Box Step Ups 24/20” 50/35lbs

Fitness:
10 min. AMRAP
6 Devil Press 35/20lbs
12 DB Box Step Ups 20/15” 35/20lbs

B.
RX:
10 min. AMRAP
30 Burpees
30 KB Swings 24/16kg
30 Over the Box Jumps 24/20”
30/20 Cal. Bike or Row

Fitness:
10 min. AMRAP
30 Burpees
30 KB Swings 16/12kg
30 Over the Box Jumps 20/15”
30/20 Cal. Bike or Row

Friday, November 2nd 2018

Week 6 of 12, Day 2

A.
Back Squat
Set 1 - 4 reps @ 75%, rest 2-3 min.
Set 2 - 4 reps @ 80%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Ste 4 - 4 reps @ 80%

B.
Front Squat
Set 1 - 5 reps @ 60%, rest 2-3 min.
Set 2 - 5 reps @ 65%, rest 2-3 min.
Set 3 - 5 reps @ 70%, rest 2-3 min.
Set 4 - 5 reps @ 70%

C.
Shoulder Press
Set 1 - 6 reps @ 70%, rest 2-3 min.
Set 2 - 6 reps @ 80%, rest 3-4 min.
Set 3 - 3 reps @ 90%, rest 3-4 min.
Set 4 - 2 reps @ 95%

Saturday, November 3rd 2018

A.
RX:
Teams of 2, alternating rounds

10 Rounds
100 Double Unders
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs

Fitness:
Teams of 2, alternating rounds

10 Rounds
30 Double Unders
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs

Sunday, November 4th 2018

A.
Bench Press
8 - 8 - 8 - 8 - 8, start @ 60%, go up each set

B.
RX:
EMOM for 20 min.
1 - Toes to bar
2 - Front Rack Reverse Lunges 115/75lbs
3 - Cal. Row
4 - REST

Fitness:

EMOM for 20 min.
1 -V-Sit Ups
2 - Front Rack Reverse Lunges 95/65lbs
3 - Cal. Row
4 - REST

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Clean with 6 sec. pause above knees + 1 Squat Clean, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 TNG Power Snatch

C.
12 min to work up to a heavy set of 10 Romanian Deadlift

D.
10 min. easy bike or row

Oleksiy Dakhno