Week of January 14th 2019

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Monday, January 14th 2019

A.

Teams of 3, alternating rounds

24 Rounds

300/250m Row

Partner A rows 300/250m Row (Round 1), then Partner B rows 300/250m Row (Round 2) and etc. While partner rows other two will perform EMOM:

1) 5 Double DB Snatch 50/35lbs
2) 5 Burpee Box Jumps 24/20”
3) 15/10 Cal. Bike

Fitness:

1) 5 Double DB Snatch 35/20lbs
2) 5 Burpee Box Jumps 20/15”
3) 12/8 Cal. Bike

Time cap 35 min.

Tuesday, January 15th 2019

A.
Work up to a heavy set of 4 Overhead Squat

4 - 4 - 4 - 4 - 4

B.
50 Toes to bar for time

Rest 5 - 10 min.

C.
50 Ring Dips for time

Fitness:

5 min. AMRAP of (T2B, Knees to elbows, knees to arms, V-Sit Ups)

5 min. AMRAP of (Ring Dips, Banded Ring Dips, Banded Bar Dips, Bar Dips, Push Ups)

Wednesday, January 16th 2019

A.
Sumo Deadlift, build up to a heavy set of 8, start @ 60%, heavier than last week, use straps, rest as needed

8 - 8 - 8 - 8

B.
Bench Press, build up to a heavy set of 8, start @ 60%, heavier than last week, rest as needed

8 - 8 - 8 - 8

C.
3 Sets (heavier than last time)

9/side Single Arm DB Bench Press + Max. unbroken push ups, rest 1 min.

9 Barbell Row (normal grip) + Max. unbroken ring rows, rest 2 min.

Olympic weightlifting class

A.
Squat Snatch - 15 min. to build up to a heavy set of 1

B.
5 x 3 Power Clean @ 70-75% of 1 RM Power Clean, drop and go, rest 2 min.

C.
5 x 3 Push Jerk @ 70-75% of 1 RM Push Jerk, rest 2 min.

D.
5 Sets (heavier than last week)
5 BTN Shoulder Press, rest 1 min.
5 Supinated Barbell Row, rest 2 min.

E.
5 min. easy bike

Thursday, January 17th 2019

A.
Work up to a heavy set of 1 Clean (Squat or Power, your choice)

B.
RX:
Every 3 min. for 15 min.

2 Rounds
10 Overhead Squat 95/65lbs
10 Pull Ups

Fitness:

Every 3 min. for 15 min.

2 Rounds
10 Overhead Squat 65/45lbs
12 Ring Rows (adjust the difficulty by moving your feet back or forward, should be able to perform 12 unbroken each time)

Competition:

Every 3 min. for 15 min.

2 Rounds
10 Overhead Squat 95/65lbs

10 Chest to Bar Pull Ups

Friday, January 18th 2019

RX:
A.
5 min. AMRAP
8 HSPU’s
8 Power Snatch 135/95lbs
12 Box Jumps 24/20”

REST 5 min.

B.
5 min. AMRAP
40 Double Unders
8 Push Jerks 135/95lbs
12 KB Swings 24/16kg

REST 5 min.

C.
10 min. AMRAP
8 HSPU’s
8 Power Snatch 135/95lbs
12 Box Jumps 24/20”
40 Double Unders
8 Push Jerks 135/95lbs
12 KB Swings 24/16kg

Fitness:

A.
5 min. AMRAP
8 HSPU’s to 1 Abmat
8 Power Snatch 95/65lbs
12 Box Jumps 20/15”

REST 5 min.

B.
5 min. AMRAP
20 Double Unders
8 Push Jerks 95/65lbs
12 KB Swings 20/12kg

REST 5 min.

C.
10 min. AMRAP
8 HSPU’s to 1 Abmat
8 Power Snatch 95/65lbs
12 Box Jumps 20/15”
40 Double Unders
8 Push Jerks 95/65lbs
12 KB Swings 20/12kg

Saturday, January 19th 2019

A.

Teams of 2, alternating rounds

8 Rounds
15/10 Ca. Bike or Row
2 Lengths Farmers Carry 32/24kg KB or 70/50lbs DB’s

8 Rounds
15/10 Ca. Bike or Row
2 Lengths Righthand Farmers Carry 32/24kg KB or 70/50lbs DB’s and Left Hand Front Rack Carry 24/16kg KB or 50/35lbs DB’s, alternate hands each round not lengths

8 Rounds
15/10 Ca. Bike or Row
2 Lengths Righthand Farmers Carry 32/24kg KB or 70/50lbs DB’s and Left Hand Overhead Carry 24/16kg KB or 50/35lbs DB’s, alternate hands each round not lengths

Scale as needed.

Sunday, January 20th 2019

A.
30 min. AMRAP
30 Lateral Box Step Overs 24/20”
30 Russian KB Swings 32/24kg
30 Sit Ups
30 Hang Power Snatch 45/35lbs (empty bar)
60 sec. Plank
30 Cal. Row or Bike
30 sec. Side Plank R
30 sec. Side Plank L
2 Rope Climbs
100 Single Skips (or 100 Double Unders)

*you can do this workout in any order of exercises

Olympic weightlifting class

A.
Squat Clean and Jerk - 15 min. to build up to a heavy set of 1

B.
5 x 3 Power Snatch @ 70-75% of 1 RM Power Snatch, drop and go, rest 2 min.

C.
5 x 1 Push Press @ 70-75% of 1 RM Push Press, rest 2 min.

D.
5 Sets (heavier than last week)
5 Incline DB Bench Press, rest 1 min.
5 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Oleksiy Dakhno