Week of December 25th 2017

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Monday, December 25th 2017

Gym closed.
Merry Christmas!

Tuesday, December 26th 2017

Gym closed.

Wednesday, December 27th 2017

RX:
4 Rounds

2 min. AMRAP
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs

2 min. Rest

2 min. AMRAP
20/15 Cal. Row
20 Double Unders
20/15 Cal. Bike
20 Double Unders

2 min. Rest

Fitness:
4 Rounds

2 min. AMRAP
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs

2 min. Rest

2 min. AMRAP
15/10 Cal. Row
10 Double Unders
15/10 Cal. Bike
10 Double Unders

2 min. Rest

Thursday, December 28th 2017

A.
Week 6 of 12

Try to go heavier than last week

A.
Work up to a heavy set of 6 Deficit Front Rack Reverse Lunge, 5-6 total sets, rest 2 min.

B. Work up to a heavy set of 6 BTN Shoulder Press, 5-6 total sets, rest 90 sec.

C. Work up to a heavy set of 6 Weighted Pull Ups, 5-6 total sets, rest 90 sec.

Friday, December 29th 2017

A.
RX:
20 min. AMRAP
12 Wall Balls 20/14lbs
10 C2B Pull Ups
8 Power Snatch 95/65lbs

Fitness:
20 min. AMRAP
12 Wall Balls 14/10lbs
10 Ring Rows
8 Power Snatch 75/55lbs

B.
Find 1 RM Squat Snatch

Saturday, December 30th 2017

A.
For time:
In teams of 2, alternating rounds
24 Rounds
2 Ring Muscle Ups
4 HSPU’s
8 KBS 32/24kg

Sunday, December 31st 2017

A.
Teams of 2, share reps, one person working at a time

4 Rounds
2 min. AMRAP
Single Arm DB Push Jerk 50/35lbs
2 min. AMRAP
Burpee Over The Box Jumps 24/20”
2 min.
Single Arm DB Overhead walking Lunges 50/35lbs
2 min. AMRAP
Cal. Bike or Row
 

 

Oleksiy Dakhno