Week of December 24th 2018

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Monday, December 24th 2018

6:00 am, 9:15 am an 12:00 pm classes only and 10:15 am - 12:00 pm Open Gym

6 intervals of 3 min. work / 3 min. Rest (A → B → A → B → A → B)

start where you left off

RX:

A.
AMRAP
“McGhee”
5 Deadlifts 275/185lbs
13 Push Ups

9 Box Jumps 24/20”

B.
AMRAP
30 Wall Balls 20/14lbs
15 Double DB Hang Power Snatch 50/35lbs

Fitness:

A.
AMRAP
5 Deadlifts 205/145lbs
13 Push Ups
9 Box Jumps 24/20”

B.
AMRAP
30 Wall Balls 14/10lbs
15 Double DB Hang Power Snatch 35/20lbs

Tuesday, December 25th 2018

Gym closed.
Merry Christmas!

Wednesday, December 26th 2018

Gym closed.

Thursday, December 27th 2018

A.
15 min. to work up to a heavy set of:

1 Front Squat + 3 Back Squat

(rerack and then immediately perform a set of back squats)

B.
RX:
15 min. AMRAP
100 Double Unders
15 Thrusters 75/55lbs
15 Pull Ups
15 Burpees

Fitness:

15 min. AMRAP
200 Single Skips
15 Thrusters 55/45lbs
15 Ring Rows
15 Burpees

Friday, December 28th 2018

A.

Teams of 3, alternating rounds

9 Rounds

800/700m Row

Partner A rows 800/700m (Round 1), then Partner B rows 800/700m (Round 2) and etc. While partner rows other two will perform synchronized EMOM:

1) 10 Synchronized Burpees
2) 7 Synchronized Toes to bar
3) 10 Synchronized Shoulder Press 105/70lbs

Fitness:
75/55lbs
Knees to Arms

Saturday, December 29th 2018

A.
EMOM for 30 min.

1) 5 Squat Snatch 135/95lbs

2) 40 Double Unders

3) 5 Bar Muscle Ups

4) 20 KB Swings 24/16kg

5) REST

Sunday, December 30th 2018

A.

“Angie”

For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Olympic weightlifting class

A.
5 x 2 Squat Clean and Jerk @ 80-85% of 1 RM, rest as needed

B.
5 x 3 TnG Power Snatch @ 80-85% of 1 RM Power Snatch, rest 2 min.

C.
5 x 3 Push Press @ 80-85% of 1 RM Push Press, rest 2 min.

D.
3 Sets (heavier than last week)
9 Incline DB Bench Press, rest 1 min.
9 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Oleksiy Dakhno