Week of February 12th 2018

Congrats to everyone who competed in our Team Throwdown! The workouts were fun and challenging tests of fitness and team work. Can't wait to do it again. We will change the format to male pairs and female pairs so that we get more people to participate.

Congrats to everyone who competed in our Team Throwdown! The workouts were fun and challenging tests of fitness and team work. Can't wait to do it again. We will change the format to male pairs and female pairs so that we get more people to participate.

Monday, February 12th 2018

A.
RX:
10 min. AMRAP
3 - 5 - 7 - 9 - 11 - 13 - 15 - … of Power Snatch 95/65lbs
4 - 6 - 8 - 10 - 12 - 14 - 16 - … of Double DB over the Box Step ups 50/35lbs 

REST 5 MIN.

B.
10 min. AMRAP
10 - 12 - 14 - 16 - 18 - 20 - ... Wall Balls 20/14lbs
1 -2 - 3 - 4 - 5 - 6 - … Power Clean and Jerk 175/115lbs

REST 5 MIN.

C.
10 min. AMRAP
2 - 4 - 6 - 8 - … Burpee + 24’ Run
2 - 3 - 4 - 5 - … Deficit HSPU’s
*deficit yellow + red plate

Scaled:
A.
10 min. AMRAP
3 - 5 - 7 - 9 - 11 - 13 - 15 - … of Power Snatch 75/55lbs
4 - 6 - 8 - 10 - 12 - 14 - 16 - … of Double DB over the Box Step ups 35/20lbs 

REST 5 MIN.

B.
10 min. AMRAP
10 - 12 - 14 - 16 - 18 - 20 - ... Wall Balls 14/10lbs
1 -2 - 3 - 4 - 5 - 6 - … Power Clean and Jerk 115/75lbs

REST 5 MIN.

C.
10 min. AMRAP
2 - 4 - 6 - 8 - … Burpee + 24’ Run
2 - 3 - 4 - 5 - … HSPU’s to 1 Abmat

Tuesday, February 13th 2018

A.
Work up to a heavy set of:

5 Overhead Squat, 7 sets, go every 2 min.

B.
3 SETS, use 12 RM shoulder press weight for everything, each exercise unbroken, no rest between exercises, try to improve from last week, rest 2-3 between sets

15 Straight Leg Deadlift
20 Front Rack Forward Lunges
15 Bent Over Rows
15 Push Press
15 Bar Dips (weighted if you can)
15 Back Rack Thrusters

Wednesday, February 14th 2018

A.
Ring Muscle up practice

Advanced:
10 min. AMRAP
2 ring Muscle Ups + 2 Ring Dips

B.
RX:
For time:
50 Sync. Wall Balls 20/14lbs
15 Sync. Burpees Over the Box 24/20”
40 Sync. Alternating Single Arm DB Snatch 50/35lbs
15 Sync. Burpees Over the Box 24/20”
30 Sync. Double BD Shoulder to overhead 50/35lbs
15 Sync. Burpees Over the Box 24/20”
20 Sync. Double DB Power Cleans  50/35lbs
15 Sync. Burpees Over the Box 24/20”
10 Sync. Double DB Over the Box Step Ups 50/35lbs

Scaled:
For time:
50 Sync. Wall Balls 14/10lbs
15 Sync. Burpees Over the Box 20/15”
40 Sync. Alternating Single Arm DB Snatch 35/20lbs
15 Sync. Burpees Over the Box 20/15”
30 Sync. Double BD Shoulder to overhead 35/20lbs
15 Sync. Burpees Over the Box 20/15”
20 Sync. Double DB Power Cleans  35/20lbs
15 Sync. Burpees Over the Box 20/15”
10 Sync. Double DB Over the Box Step Ups 35/20lbs

Olympic weightlifting:

A.
EMOM for 20 min.
1 Squat Clean and Jerk, start @ 60% add weight every 1-2 sets

B.
EMOM for 20 min.
1 Squat Snatch, start @ 60% add weight every 1-2 sets

C.
10 min. to build up to a heavy 7 TnG Power Clean


D. 3 Rounds
10 Straight Single Arm KB Rows (UB, each arm, rest as needed)
10 KB Shoulder Press (UB, rest as needed)
5-10 Strict Toes to Bar, (UB, rest as needed)
E. Cool down - 5 min. easy bike


Thursday, February15th 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.

Scaled:
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

Friday, February 16th 2018

A.
Every 75 sec. for 12 sets

3 Hang Power Snatch

B.
4 x 10 Front Squat 40-50%, tempo 2020, rest 40 sec.
*tempo 2020 - 2 seconds down, 2 seconds up, the key is not to stop and rest at any point during the set, focus on maintaining continuous motion

C.
4 x 10 Push Press 40-50%. Tempo 40x1, rest  40 sec.
*tempo 40x1 - 4 seconds down, x as fast as possible up, 0 sec. rest on the shoulders, 1 sec rest overhead

How to read tempo?
First number - lowering of the weight or exercise.
Second number - amount of time to hold the weight/pause at the bottom of the exercise.
Third number - raising of the exercise or weight. x - as fast as possible, i.e. explosive.
Fourth number - amount of time to hold the weight/pause at the top of the exercise.

Saturday, February 17th 2018

A.
RX:
8 min. AMRAP
40 Double Unders
5 Squat Snatch 135/95lbs

Scaled:
8 min. AMRAP
40 Single Unders
5 Squat Snatch 95/65lbs

REST 8 MIN.

B.
RX:
8 min. AMRAP
16 DB Front Rack Backward Lunges 50/35lbs
8 DB Deadlifts 50/35lbs
8 DB Hang Power Cleans 50/35lbs

Scaled:
8 min. AMRAP
16 DB Front Rack Backward Lunges 35/20lbs
8 DB Deadlifts 35/20lbs
8 DB Hang Power Cleans 35/20lbs

C. Cool down - 5 min. Easy bike or row

Sunday, February 18th 2018
A.
In 15 min. - build up to a heavy 1 Squat Clean and Jerk

B.
RX:
Teams of 2, share reps, one person at a time
10 min. AMRAP
50 HSPU’s
50 Toes to bar
50 Cal. Bike

Scaled:
Teams of 2, share reps, one person at a time
10 min. AMRAP
30 HSPU’s to 1 Abmat
30 Knee Ups
30 Cal. Bike

Olympic weightlifting:

A.
EMOM for 20 min.
1 Squat Snatch, start @ 60% add weight every 1-2 sets

B.
EMOM for 20 min.
1 Squat Clean and Jerk, start @ 60% add weight every 1-2 sets

C.
10 min. to build up to a heavy 7 TnG Power Snatch


D. 3 Rounds
10 Single Arm KB Rows (on the bench, UB, each arm, rest as needed)
10 KB Push Press (UB, rest as needed)
5-10 Strict Toes to Bar, (UB, rest as needed)

E. Cool down - 5 min. easy bike
 

Oleksiy Dakhno