Week of September 3rd 2018

Monday, September 3rd 2018

A.
15 min. to work up to a heavy set of 2 Split Jerk

B.
RX:
Teams of 2, share reps
15 min. AMRAP
40 Wall Balls 20/14lbs
20 KB Swings 32/24kg
80 Double Unders
20 KB Swings 32/24kg

Fitness:
Teams of 2, share reps
15 min. AMRAP
40 Wall Balls 14/10lbs
20 KB Swings 24/16kg
40 Double Unders
20 KB Swings 24/16kg

Tuesday, September 4th 2018

A.
Kipping Pull Ups practice

B.
For total reps
4 min. Max Calories Bike or Row
4 min. AMRAP of 10 Push Press 115/75lbs + 10 Over the box Jumps 24/20” + 30s Plank
3 min. Max Calories Bike or Row
3 min. AMRAP of 10 Push Press 115/75lbs + 10 Over the box Jumps 24/20” + 30s Plank
2 min. Max Calories Bike or Row
2 min. AMRAP of 10 Push Press 115/75lbs + 10 Over the box Jumps 24/20” (no planks here)
1 min. Max Calories Bike or Row
1 min. AMRAP of 10 Push Press 115/75lbs + 10 Over the box Jumps 24/20”
*start where you left off each time

Wednesday, September 5th 2018

A.
10 min. handstand walk practice

B.
RX:
Teams of 2
24 min. AMRAP
200m Front Rack KB Carry 24/16kg
400m Run together
200m Overhead KB Carry 24/16kg
400m Run together
200m Farmers Carry 32/24kg KB’s or 70/50lbs DB’s
400m Run together

Fitness:
Teams of 2
24 min. AMRAP
200m Front Rack KB Carry 16/12kg
400m Run together
200m Overhead KB Carry 16/12kg
400m Run together
200m Farmers Carry 24/16kg KB’s or 50/35lbs DB’s
400m Run together

Olympic weightlifting class

Week 6 of 6
A.
Every 90 sec. for 12 sets
1 Squat Clean + 3 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%, you may add weight if form is good

C.
Work up to a heavy set of 2 Back Squat

D.
10 min. easy bike or row


Thursday, September 6th 2018

A.
RX:
Every 2 min. for 10 min.
3 Bar Muscle Ups + 5 Chest to Bar Pull Ups + 7 Pull Ups

Fitness:
Every 2 min. for 10 min.
1 - 15 Pull Ups

B.
RX
For time:
30 Squat Snatch 155/105lbs

Fitness
For time
30 Squat Snatch 115/75lbs


Friday, September 7th 2018

A.
Every 2 min. for 12 min.
10 - 8 - 6 - 4 - 2 - 2  Sumo Deadlift with straps, start @ 60%, add weight each set

B.
20 min. AMRAP
400m Run
2 Rounds
5 Ring Dips
10 Push Ups
20 Walking Lunges

*scale as needed

Saturday, September 8th 2018

A.
RX:
EMOM for 30 min.
1 - 5 Back Squat 265/175lbs
2 - 45 Double Unders
3 - 12 Toes to bar
4 - 20/15 Cal. Row
5 - rest


Fitness:
EMOM for 30 min.
1 - 5 Back Squat 185/125lbs
2 - 45s Max. Double Unders
3 - 12 Knees to Arms
4 - 15/10 Cal. Row
5 - rest

Sunday, September 9th 2018

A.
Build up to a max. deficit 5 Handstand Push Ups

B.
RX:
For time
1 mile run
20 “Curtis P” complex 185/135lbs
1 mile run

Fitness:
For time
1 mile run
20 “Curtis P” complex 135/95lbs
1 mile run

*”Curtis P” - 1 Power Clean + 1 Forward Lunge R + 1 Forward Lunge L + 1 Push Press

Olympic weightlifting class

Week 6 of 6

A.
Every 90 sec. for 9 sets
3 Squat Snatch @ 80%, all 9 sets to be done @ 80%, you may add weight if form is good

B.
Every 75 sec. for 12 sets
1 Hang Power Cleans from below knees + 1 Front Squat + 2 Jerk @ 80%, all 12 sets to be done @ 80%, you may add weight if form is good

C.
Work up to a heavy set of 1 Deadlift

D.
5 min. easy bike
 

Oleksiy Dakhno