Week of September 10th 2018

Monday, September 10th 2018

A.
For time:
1500m Row
Can anyone go under 5 min. for males and 6 min. females. Stagger to accommodate rowers.

B.
RX:
12 min. AMRAP
12 Push Ups
8 Front Squats 135/95lbs
6 Strict Pull Ups

Fitness:
12 min. AMRAP
3 Strict Chin Ups
6 Push Ups
8 Front Squats 95/65lbs


Tuesday, September 11th 2018

A.
15 min. to work up to a heavy set of 1 Split Jerk

B.
RX:
Teams of 2, alternating rounds
16 min. AMRAP
8 Rounds
32 Double Unders
8 Push Press 115/75lbs
8 Rounds
12 V-Sit Ups
6 Box Jumps 36/30”

Fitness:
16 min. AMRAP
8 Rounds
16 Double Unders
8 Push Press 75/55lbs
8 Rounds
12 Sit Ups
6 Box Jumps 24/20”

Wednesday, September 12th 2018

A.
RX:
Teams of 3
30 min. AMRAP
30/20 Cal. Bike
30/20 Cal. Row
*partner 1 bikes 30/20 Cal. and then moves on to 30/20 Cal. Row as partner 2 bikes 30/20 Cal. When partner 1 is done rowing he can rest while partner 2 will start row and partner 3 will start bike. Alternate in that order.

Fitness:
20/15 Calories

B.
3 Sets
1 min. weighted plank
30 sec. rest
30 sec. side plank (each side)
1 min. Rest

Olympic weightlifting class:

A.
15 min. to work up to a heavy Jerk (from the rack)

B.
20 min. to work up to a heavy Squat Clean


C.
3 x 4 Back Squat @ 100% of part B.

D.
Work up to a heavy set of 5 Shoulder press

E.
5 min. easy bike or row


Thursday, September 13th 2018

A.
RX:
For time:
7 Bar Muscle Ups
7 Chest to Bar Pull Ups
7 Pull Ups
21 Back Squats (from the floor) 185/125lbs
5 Bar Muscle Ups
5 Chest to Bar Pull Ups
5 Pull Ups
15 Back Squats (from the floor) 185/125lbs
3 Bar Muscle Ups
3 Chest to Bar Pull Ups
3 Pull Ups
9 Back Squats (from the floor) 185/125lbs

Fitness:
21 Pull Ups
21 Back Squats (from the floor) 135/95lbs
15 Pull Ups
21 Back Squats (from the floor) 135/95lbs
9 Pull Ups
21 Back Squats (from the floor) 135/95lbs

Time cap 15 min.

B.
Work up to a heavy Power Clean for the remainder of the class.

Friday, September 14th 2018

A.
4 x 6 Sumo Deadlift, start @ 65%, add weight each set, rest 2 min.

B.
For time
30 Deficit HSPU’s
40 Hang Power Snatch 95/65lbs
50/35 Cal. Row or Bike
60 Over the Bar Burpees

Time cap 16 min.

*men: two blue plates on each side and 1 abmat inbetween. 
 women: blue + green plate on each side and 1 abmat inbetween.
 scale as needed.
 Deficit HSPU’s → HSPU’s → 1 Abmat HSPU’s → Bar Dips

Saturday, September 15th 2018

A.
20 min. AMRAP
20 Overhead Squat 75/55lbs
20 Toes To Bar
20 Box Jumps 24/20”
20 KB Swings 24/16kg

B.
10 min. easy bike or row

Sunday, September 16th 2018

A.
HERO WOD
“Jerry”
1 Mile Run
2000m Row
1 Mile Run

Handstand walk practice before or after workout


Olympic weightlifting class:

A.
15 min. to work up to a heavy Push Press (from the rack)

B.
20 min. to work up to a heavy Squat Snatch


C.
3 x 4 Front Squat @ 100% of part B.

D.
Work up to a heavy set of 5 Pendlay Row

E.
5 min. easy bike or row

Oleksiy Dakhno