Week of October 7th 2019

Monday, October 7th 2019

A.
EMOM for 15 min.
1 Power Clean and Jerk, start @ 70% add weight each set if you can, try a new 1 RM attempt or just build up to a heavy single

B.
Fitness:
15 min. AMRAP
20/15 Cal. Bike or Row
10 Burpees
5 Devil Press 35-40/20-25lbs

RX:
15 min. AMRAP
20/15 Cal. Bike or Row
8 Burpee Box Jump Overs 24/20”
5 Devil Press 50/35lbs

Competition:
15 min. AMRAP
20/15 Cal. Bike or Row
8 Burpee Box Jump Overs 24/20”
5 Devil Press 55/40lbs

Tuesday, October 8th 2019

Fitness:

A.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
V- Sit Ups
Squat Clean 115/75lbs

Rest 3 min.

B.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
Ring Rows
Deadlift 185/125lbs

Rest 3 min.

C.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
Push Ups
Box Jumps 24/20”

RX:

A.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
Toes to Bar
Squat Clean 135/95lbs

Rest 3 min.

B.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
Pull Ups
Deadlift 225/155lbs

Rest 3 min.

C.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
HSPU’s
Box Jumps 30/24”

Competition:

A.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
Toes to Bar
Squat Clean 135/95lbs

Rest 3 min.

B.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
C2B Pull Ups
Deadlift 225/155lbs

Rest 3 min.

C.
7 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - …
HSPU’s
Box Jumps 36/30”

Wednesday, October 9th 2019

Monostructural cardio

A.
Teams of 2, alternating rounds
6 Rounds for time (3 rounds each)
1500/1300m Row

Thursday, October 10th 2019

Skill work

A.
Beginner:
Double Under practice:
Intermediate (20+):
5 attempts at max. Double unders (anything over 20 counts as an attempt), rest as needed between attempts
Advanced (50+):
3 attempts at max. Double unders (anything over 50 counts as an attempt), rest as needed between attempts
Expert (100+):
2 attempts at max. Double unders (anything over 100 counts as an attempt), rest as needed between attempts

B.
Beginner:
Accumulate 20 Wall Walks

Intermediate:
Accumulate 30 Wall Walks

Advanced:
Accumulate 100’ HS Walk (minimum 5’ at a time, anything less doesn’t count)

Expert:
Accumulate 300’ HS Walk (minimum 25’ at a time, anything less doesn’t count)

Wall Walk:

Set Up

-Start in the bottom of the push up position, with your feet against a wall

Execution

-Push your body up, as you push up walk your feet up the wall and keep them inside a handstand board.

-Push your body up the wall and move your hands closer and closer to the wall.

-Beginner level: Finish the movement with your belly touching the wall with your arms locked out, walk your feet down the wall and keep them inside a handstand board.

-Intermediate level: Finish the movement with your nose touching the wall while your knees, hips and belly not touching the wall and your arms locked out, walk your feet down the wall and keep them inside a handstand board.

Friday, October 11th 2019

A.
RX:
Workout 20.1
10 Rounds for time
8 Ground to Overhead 95/65lbs
10 Bar Facing Burpees

Scaled:
10 Rounds for time
8 Ground to Overhead 65/45lbs
10 Bar Facing Burpees (you can step over the bar)

Saturday, October 12th 2019

A.
EMOM for 35 min.
1) 15/10 Cal. Bike
2) 10 Front Squat 135/95lbs
3) 15/10 Cal. Row
4) 3 Rope Climbs 15’
5) Rest
6) 15/10 Cal. Bike
7) 10 Push Jerks 135/95lbs
8) 15/10 Cal. Row
9) 15 Toes to Bar
10) Rest

Front Squat/Push Jerk → 135/95lbs → 115/75lbs → 95/65lbs
Calories → 15/10 → 12/8 → 10/7
Rope Climbs → 3 Rope Climbs 15’ → 2 Rope Climbs 15’ → 1 Rope Climbs 15’ → 3 Rope Climbs 12’ → 2 Rope Climbs 12’ → 1 Rope Climbs 12’
Toes to Bar → reduce # of reps → 2-10 Unbroken Strict Pull-Ups → 2-10 Unbroken Strict Chin-Ups → 5-15  V-Sit Ups

Sunday, October 13th 2019

A.
5 x 3 High Hang Squat Snatch @ 60-70%, rest 1-2 min. between each set

B.
5 x 2 Hang Squat Snatch @ 65-75%, rest 1-2 min. between each set

C.
5 x 1 Squat Snatch 75%+, rest 1-2 min. between each set

D.
10 min. to work up to a heavy set of 4 Deadlift (do not max out)

Monday, October 14th 2019

A.
RX:
25 min. AMRAP
Teams of 2, share reps
60 Cal. Row
50 Toes to bar
40 Wall Balls 20/14lbs
30 Power Cleans 155/105lbs
20 Bar Muscle-Ups

Fitness:
25 min. AMRAP
Teams of 2, share reps
60 Cal. Row
50 Sit-Ups
40 Wall Balls 14/10lbs
30 Power Cleans 125/85lbs
20 Strict Chin-Ups

Toes to Bar → 10-30 Strict Pull-Ups → 10-30 Strict Chin Ups → 50 V-Sit Ups
Bar Muscle-Ups → 10-30 Strict Pull-Ups → 10-30 Strict Chin Ups or 10-30 Strict Bar Dips

Strict Chin-Ups → reduce # of reps → challenging band and neck touching the bar otherwise a NO REP

Oleksiy Dakhno