Week of August 27th 2018

That time when Brandon and Curtis had to do 75 sec. max. burpees over the box in battle for 2nd at our in-house competition.

That time when Brandon and Curtis had to do 75 sec. max. burpees over the box in battle for 2nd at our in-house competition.

Monday, August 27th 2018

A.
Kipping Pull Ups practice

B.
RX:
20 min. AMRAP
10 Deadlift 155/105lbs
10 Box Jumps 24/20”
10 Hang Power Cleans 155/105lbs
10 Ring Dips

Fitness:
20 min. AMRAP
10 Deadlift 115/75lbs
10 Box Jumps 20/15”
10 Hang Power Cleans 115/75lbs
10 Push Ups

Tuesday, August 28th 2018

A.
RX:
Teams of 2, share reps
For time
100 Cal. Row
100 Front Squats 135/95lbs
100 Bar Facing Burpees
100 Shoulder to overhead 135/95lbs
100 Cal. Row

Fitness:
Teams of 2, share reps
For time
100 Cal. Row
100 Front Squats 95/65lbs
100 Bar Facing Burpees
100 Shoulder to overhead 95/65lbs
100 Cal. Row

Wednesday, August 29th 2018

A.
RX:
10 Rounds
9 Toes to bar
35 Double Unders

Fitness:
10 Rounds
9 Knees to arms
20 Double Unders

Time cap 15 min.

B.
RX:
3 Rounds
400m Run
35 KB Swings 24/16kg

Fitness:
3 Rounds
400m Run
35 KB Swings 20/12kg

Time cap 15 min.


Olympic weightlifting class

Week 5 of 6

A.
Every 75 sec. for 12 sets
2 Squat Snatch @ 80%, all 12 sets to be done @ 80%

B.
Every 75 sec. for 12 sets
1 Hang Power Cleans from below knees + 1 Front Squat + 1 Jerk @ 80%, all 12 sets to be done @ 80%

C.
4 x 2 Hang clean high pulls from below knees @ 95% of 1 RM Clean

D.
5 min. easy bike

Thursday, August 30th 2018

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

B.
15 min. to work up to a heavy set of:
2 Squat Clean and Jerk

C.
5 min. easy bike or row

Friday, August 31st 2018

A.
15 min. AMRAP
5 Ring Dips
10 Push Ups
10 Plank Rows 35/20lbs
20 Med. ball russian twists 20/14lbs


Scale as needed

B.
5 x 5 Sumo Deadlift w/straps, rest 2 min., start @ 60%, go up every set

Saturday, September 1st 2018

A.
RX:
EMOM for 30 min.
1) 16/11 Cal. Row
2) 15 Hang Squat Snatch 75/55lbs
3) 16/11 Cal. Bike
4) 20 Push Press 75/55lbs
5) 200m Run
6) Rest

Fitness:
EMOM for 30 min.
1) 12/8 Cal. Row
2) 15 Hang Squat Snatch 45/35lbs (empty bar)
3) 12/8 Cal. Bike
4) 20 Push Press 45/35lb (empty bar)
5) 200m Run
6) Rest

Sunday, September 2nd 2018


Teams of 2, share reps
RX:
35 min. running clock
@ 0:00
For time:
100 Power Cleans 155/105lbs
rest remaining of the time

@ 10:00
For time:
100 Over the box burpees 24/20”
rest remaining of the time

@ 20:00
For time:
5 Rounds
40 Sit Ups
20 Pull Ups


Fitness:
35 min. running clock
@ 0:00
For time:
100 Power Cleans 115/75lbs
rest remaining of the time

@ 10:00
For time:
100 Bar facing burpees
rest remaining of the time

@ 20:00
For time:
5 Rounds
40 Sit Ups
20 Ring Rows

Olympic weightlifting class

Week 5 of 6

A.
Every 90 sec. for 12 sets
2 Squat Clean and Jerk @ 80%, all 12 sets to be done @ 80%

B.
EMOM for 15 min.
1 Hang Squat Snatch from below knees @ 80%, all 15 sets to be done @ 80%

C.
4 x 2 Hang Snatch High Pulls @ 95% of 1 RM Snatch

D.
10 min. easy bike or row
 

Oleksiy Dakhno