Week of December 10th 2018

DSC_9171.jpg

Monday, December 10th 2018

A.
RX:

For time
100 Double Unders
30 Burpee Push Ups
20 Squat Snatch 135/85lbs
100 Double Unders
30 Burpee Push Ups
15 Squat Snatch 135/85lbs
100 Double Unders
30 Burpee Push Ups
10 Squat Snatch 135/85lbs

Time cap 25 min.

Fitness:

For time
200 Single Skips
30 Burpees
20 Squat Snatch 95/65lbs
200 Single Skips
30 Burpees
15 Squat Snatch 95/65lbs
200 Single Skips
30 Burpees
10 Squat Snatch 95/65lbs

Time cap 25 min.

B.
5 - 10 min. easy bike or row

Tuesday, December 11th 2018

A.
20 min. to work up to a 1 RM Back Squat

B.
RX:

For time
21 - 15 - 9
Deadlift 275/185lbs
Box Jumps 30/24”

Time cap 10 min.

Fitness:

For time
21 - 15 - 9
Deadlift 205/145lbs
Box Jumps 24/20”

Time cap 10min.

Wednesday, December 12th 2018

A.
Work up to a 5 RM Turkish Get Up (each side)

5 - 5 - 5 - 5 - 5

B.
Work up to a 5 RM Single Arm DB Snatch (each side)

5 - 5 - 5 - 5 - 5

C.
Work up to a 5 RM Strict Pull Up

5 - 5 - 5 - 5 - 5

D.
Work up to a 5 RM Deficit HSPU’s

5 - 5 - 5 - 5 - 5

E.
5 - 10 min. easy bike

Olympic weightlifting class

A.
6 x 3 Squat Snatch @ 80%, rest as needed

B.
5 x 4 TnG Power Clean @ 78-82% of 1 RM Power Clean, rest 2 min.

C.
5 x 4 Push Jerk @ 78-82% of 1 RM Push Jerk, rest 2 min.

D.
3 Sets
12 BTN Shoulder Press, rest 1 min.
12 Supinated Barbell Row, rest 2 min.

E.
5 min. easy bike

Thursday, December 13th 2018

A.
20 min. to work up to a 1 RM Front Squat

B.
RX:

13 min. AMRAP
13 Thrusters 95/65lbs
13 Toes to bar
13 Power Cleans 95/65lbs
13 Box Jumps 24/20”

Fitness:

13 min. AMRAP
13 Thrusters 75/55lbs
13 Knees to arms
13 Power Cleans 75/55lbs
13 Box Jumps 20/15”

Friday, December 14th 2018

A.

Teams of 3, alternating rounds

12 Rounds

500/430m Row

Partner A rows 500/430m (Round 1), then Partner B rows 500/430m (Round 2) and etc. While partner rows other two will perform synchronized EMOM:

5 Synchronized DB Burpee Push Up Box Step Overs 24/20” 50/35lbs (use the long side of the box, facing the box each time)

Fitness:
35/20lbs

Saturday, December 15th 2018

A.
RX:

EMOM for 28 min.
1 - 10 Wall Balls 20/14lbs + 4 Bar Muscle Ups
2 - 5 Hang Power Snatch 135/95lbs + 35 Double Unders
3 - 20/15 Cal. Bike
4 - Rest

Fitness:

EMOM for 28 min.
1 - 10 Wall Balls 20/14lbs + 4 Jumping Bar Muscle Ups
2 - 5 Hang Power Snatch 95/65lbs + 50 Single Skips
3 - 15/10 Cal. Bike
4 - Rest

Sunday, December 16th 2018

A.
For time:
30 Power Cleans 225/155lbs

Time cap 10 min.

B.
3 Sets
12 Incline DB Bench Press, rest 1 min.
12 Single Arm DB Rows, rest 2 min.

C.
5 min. easy bike

Olympic weightlifting class

A.
15 - 20 min. to work up to a heavy set of 2 Squat Clean and Jerk

B.
5 x 5 TnG Power Snatch @ 75-80% of 1 RM Power Snatch, rest 2 min.

C.
5 x 5 Push Press @ 75-80% of 1 RM Push Press, rest 2 min.

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

E.
5 min. easy bike

Oleksiy Dakhno