Week of November 26th 2018

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Monday, November 26th 2018

A.
RX:
EMOM for 30 min.
1) - 20 Wall Balls 20/14lbs
2) - 20/15 Cal. Row
3) - 2 Bar Muscle Ups + 4 HSPU’s + 8 KBS 32/24kg
4) - 20/15 Cal. Bike
5) - 60 Double Unders
6) - REST

Fitness:
EMOM for 30 min.
1) - 20 Wall Balls 14/10lbs
2) - 15/10 Cal. Row
3) - 5 Pull Ups + 10 Push Ups + 10 KB Swings 24/16kg
4) - 15/10 Cal. Bike
5) - 20 Double Unders
6) - REST

Tuesday, November 27th 2018

TESTING NEXT WEEK

Week 10, Day 1

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

B.
Back 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 @ 75%, rest 2-3 min.

C.
Shoulder Press
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 @ 75%, rest 2-3 min.

Wednesday, November 28th 2018

Compare to February 15, 2018

A.
RX:
For time
50 Chest to bar pull ups
40 Toes to bar
30 Bar Muscle Ups
*bring hand protection

Time cap 15 min.

Fitness:
50 Jumping chest to bar pull ups
40 Knee Ups
30 Jumping bar Muscle Ups
*bring hand protection
Time cap 15 min.

REST 5 min.

B.
Teams of 2, for max calories (bike or row)
1 min. Max Calories Partner A
1 min. Max Calories Partner B
2 min. Max Calories Partner A
2 min. Max Calories Partner B
3 min. Max Calories Partner A
3 min. Max Calories Partner B
4 min. Max Calories Partner A
4 min. Max Calories Partner B

Olympic weightlifting class

A.
@ 0:00
EMOM for 10 min.
1 Squat Snatch, start @ 70%, go up every 1-2 sets
@ 10:00
Every 90 sec. for 6 sets
1 Squat Snatch, start where you left off, go up every 1-2 sets

B.
10 min to work up to a heavy set of 1 Power Cleans

C.
12 min to work up to a heavy set of 3 Push Jerks

D.
10 min. easy bike or row

Thursday, November 29th 2018

A.
RX:
10 min. AMRAP
5 Squat Snatch 135/95lbs
35 Double Unders

Fitness:
10 min. AMRAP
5 Squat Snatch 95/65lbs
10 Double Unders

REST 10 min.

B.
RX
For time:
30 Alt. DB Snatch 70/50lbs
15 Burpee Box Jumps 30/24”
20 Alt. DB Snatch 70/50lbs
10 Burpee Box Jumps 30/24”
10 Alt. DB Snatch 70/50lbs
5 Burpee Box Jumps 30/24”

Fitness
For time:
30 Alt. DB Snatch 50/35lbs
15 Burpee Box Jumps 24/20”
20 Alt. DB Snatch 50/35lbs
10 Burpee Box Jumps 24/20”
10 Alt. DB Snatch 50/35lbs
5 Burpee Box Jumps 24/20”

Friday, November 30th 2018

TESTING NEXT WEEK

Week 10, Day 2

A.
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%

B.
Back 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 @ 75%, rest 2-3 min.

C.
Shoulder Press
Set 1 - 5 reps @ 60%, rest 2-3 min.
Set 2 - 5 reps @70%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Set 4 - 3 reps @ 90%, rest 2-3 min.

Saturday, December 1st 2018

A.
RX
Teams of 3, share reps, one person working at a time, every minute perform 3 synchronized burpees

90 KB Swings 32/24kg
90 Power Clean and Jerk 155/105lbs
90 Over the Box Jumps 30/24”
90 Power Snatch 155/105lbs
90 KB Swings 32/24kg

Time cap 35 min.

Fitness:

Teams of 3, share reps, one person working at a time, every minute perform 3 synchronized burpees

90 KB Swings 24/16kg
90 Power Clean and Jerk 115/75lbs
90 Over the Box Jumps 24/20”
90 Power Snatch 115/175lbs
90 KB Swings 24/16kg

Time cap 35 min.

Sunday, December 2nd 2018

A.
Beginner: Kipping pull-up practice

Intermediate: 3-4 sets of 30s max. pull-ups, rest as needed

Advanced: 3-4 sets of 30s max. chest to bar pull-ups, rest as needed

B.
RX
15 min. AMRAP
35 Double Unders
15 Sit Ups
9 Thrusters 95/65lbs

Fitness:
15 min. AMRAP
50 Single Skips
15 Sit Ups
9 Thrusters 75/55lbs

Olympic weightlifting class

A.
@ 0:00
EMOM for 10 min.
1 Squat Clean and Jerk, start @ 70%, go up every 1-2 sets
@ 10:00
Every 90 sec. for 6 sets
1 Squat Clean and Jerk, start where you left off, go up every 1-2 sets

B.
10 min to work up to a heavy set of 1 Power Snatch

C.
12 min to work up to a heavy set of 3 Deficit Snatch Grip Deadlift

D.
10 min. easy bike or row

Oleksiy Dakhno