Week of August 6th 2018

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Monday, August 6 2018

A.
15 min. to work up to a heavy set of 5 Push Press

B.
RX:
Teams of 2, share reps
15 min. AMRAP
50 Thrusters 95/65lbs
50 Pull Ups
30 Burpee Box Jumps 24/20”

Fitness:
15 min. AMRAP
50 Thrusters 65/45lbs
50 Jumping Pull Ups
30 Burpee Box Jumps 20/15”

Tuesday, August 7 2018

A.
💪💪💪
4 Rounds (heavier than last week, 3 sec. down, fast up on each)
8 DB Bench Press, rest 1 min.
8 DB Biceps Curls, rest 1 min.
8 DB Single Arm Rows, rest 1 min.
8 DB Lateral Raises, rest 1 min.

B.
7 sets
75’ Sled Sprint 110/55lbs, rest 60-90sec.
Men - 2 red plates on the sled
Women - 1 red plate on the sled
Use only two pegs
Scale as needed

Wednesday, August 8 2018

A.
RX:
For time
3 Rounds
400m Run
21 KB Swings 24/16kg
12 Toes to bar

Fitness:
For time
3 Rounds
400m Run
21 KB Swings 20/12kg
12 Knees to Arms

Time cap 15 min.

B.
Every 90 sec. for 15 min.
1 - 6 Sumo Deadlifts, start @ 70%, add weight each set
2 - 6 Front Squats, start @ 70%, add weight each set

Olympic weightlifting class

Week 2 of 6

A.
Every 90 sec. for 15 min.
2 x  1 Power Snatch into OHS , start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
2 Hang Power Cleans from below knees, restart each rep from the floor, start @ 60%

C.
5 x 3 Clean high pulls @ 90-95% of 1 RM Clean

D.
15 min to work up to a heavy set of 2 Box Front Squat

E.
5 min. easy bike

Thursday, August 9 2018

A.
RX:
EMOM for 30 min.
1 - 15/10 Cal. Row
2 - 5 Bar Muscle Ups
3 - 15/10 Cal. Bike
4 - 30’ HS Walk
5 - Rest

Fitness:
EMOM for 30 min.
1 - 12/8 Cal. Row
2 - Bar Muscle Ups progression
3 - 12/8 Cal. Bike
4 - Handstand Walk progression
5 - Rest


Friday, August 10 2018

A.
2 sets of 4 intervals of 2 min. work : 2 min. recovery, rest 6 minutes between sets
RX:
2 min. AMRAP
5 KB Swings 32/24kg
5 C2B Pull Ups
5 Power Cleans 115/75lbs
5 Shoulder to overhead 115/75lbs
5 Over the box burpees 24/20”
5 Alternating DB Snatch 70/50lbs
AMRAP Calories on the Bike

Fitness:
2 min. AMRAP
5 KB Swings 24/16kg
5 Pull Ups
5 Power Cleans 95/65lbs
5 Shoulder to overhead 95/65lbs
5 Bar facing burpees
5 Alternating DB Snatch 50/35lbs
AMRAP Calories on the Bike

*start over each time. Move at a challenging but steady/repeatable pace. Your goal is to get calories on the assault bike on each interval.

Saturday, August 11 2018

A.
Every 90 sec. for 15 min.
1 - 6 Sumo Deadlifts, start @ 70%, add weight each set
2 - 6 Back Squats, start @ 70%, add weight each set

B.
Every 90 sec. for 15 min.
1 - 6 Shoulder Press, start @ 70%, add weight each set
2 - 6 Weighted Strict Chin Ups, start @ 20%, add weight each set

Sunday, August 12 2018

A.
For time:
30 Ring Dips
40 Deadlifts 225/155lbs
800m Run
60 Bar Facing Burpees
800m Run
40 Wall Balls 20/14lbs
30 Ring Dips

Time cap 25 min.

Olympic weightlifting class

Week 2 of 6

A.
Every 90 sec. for 15 min.
2 Power Clean into Front Squat + 2 Jerks, start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
2 Hang Power Snatch from below knees, restart each rep from the floor, start @ 60%

C.
5 x 3 Snatch high pulls @ 90-95% of 1 RM Snatch

D.
15 min to work up to a heavy set of 2 Box Back Squat

E.
5 min. easy bike

Oleksiy Dakhno