Week of December 31st 2018

Synchronized T2B

Synchronized T2B

Monday, December 31st 2018

New Year's Eve Wod:

RX:

31 reps of Deadlift 135/95lbs (January)
28 reps of Box Jumps 24/20" (February)
31 reps of Hang Power Clean 135/95lbs (March)
30 reps of Wall balls 20/14lbs (April)
31 reps of Push Jerk 135/95lbs (May)
30 reps of KB Swings 24/16kg (June)
31 reps of Front Squat 135/95lbs (July)
31 reps of Cal. Bike (August)
30 reps of Burpees (September)
31 reps of Cal. Row (October)
30 reps of Alt. DB Snatch 50/35lbs (November)
31 reps of Double Unders (December)

365 reps, 1 for every day in 2018

Fitness:

31 reps of Deadlift 115/75lbs (January)
28 reps of Box Jumps 24/20" (February)
31 reps of Hang Power Clean 115/75lbs (March)
30 reps of Wall balls 14/10lbs (April)
31 reps of Push Jerk 115/75lbs (May)
30 reps of KB Swings 20/12kg (June)
31 reps of Front Squat 115/75lbs (July)
31 reps of Cal. Bike (August)
30 reps of Burpees (September)
31 reps of Cal. Row (October)
30 reps of Alt. DB Snatch 35/20lbs (November)
31 reps of Double Unders or Single skips (December)

Tuesday, January 1st 2019

HAPPY NEW YEAR!

Gym closed

Wednesday, January 2nd 2019

A.

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

1 Hang Power Snatch + 1 Hang Squat Snatch

B.
Workout 17.5

RX:

10 Rounds for time
9 Thrusters 95/65lbs
35 Double Unders

Fitness:

10 Rounds for time

9 Thrusters 65/45lbs
35 Single Unders

Time cap 20 min.

Olympic weightlifting class

A.
5 x 1 Squat Snatch @ 88+%, rest as needed

B.
5 x 2 TnG Power Clean @ 83-88% of 1 RM Power Clean, rest 2 min.

C.
5 x 2 Push Jerk @ 83-88% of 1 RM Push Jerk, rest 2 min.

D.
3 Sets (heavier than last week)
9 BTN Shoulder Press, rest 1 min.
9 Supinated Barbell Row, rest 2 min.

E.
5 min. easy bike

Thursday, January 3rd 2019

A.
Sumo Deadlift, build up to a heavy set of 3, use straps, rest as needed

3 - 3 - 3 - 3 - 3 - 3 - 3

B.
Bench Press, build up to a heavy set of 3, rest as needed

3 - 3 - 3 - 3 - 3 - 3 - 3

C.
3 Sets (heavier than last time)
12 Incline DB Bench Press, rest 1 min.
12 Supinated Barbell Row, rest 2 min.

Friday, January 4th 2019

A.
“Mary”

20 min. AMRAP
5 HSPU’s
10 Pistols
15 Pull Ups

Scale as needed.

Saturday, January 5th 2019

A.
Split Jerk, build up to a heavy set of 2, alternate feet, time cap. 15 min.

3 - 3 - 3 - 3 - 3 - 3 - 3

B.

Workout 17.1

RX:
For time:
10 Alt. DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20”
20 Alt. DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20”
30 Alt. DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20”
40 Alt. DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20”
50 Alt. DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20”

Fitness:
35/20lbs - DB
Step ups OK

Time cap 20 min.

Sunday, January 6th 2019

A.
Teams of 2, share reps

5 Rounds
200 Double Unders
100/75 Cal. Bike or Row

*teams can alternate bike and row each round

*scale # of double unders or do single skips 1:1

Time cap 40 min.

Olympic weightlifting class

A.
5 x 1 Squat Clean and Jerk @ 88+% of 1 RM, rest as needed

B.
5 x 2 TnG Power Snatch @ 83-88% of 1 RM Power Snatch, rest 2 min.

C.
5 x 2 Push Press @ 83-88% of 1 RM Push Press, rest 2 min.

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

E.
5 min. easy bike

Oleksiy Dakhno