Week of September 16th 2019

Monday, September 16th 2019

A.
3 x 15 Front Squats, go every 4 min., from the floor, start @ 60% add weight each set if you can

B.
Competition:
For time
30 Box Jumps 30/24”
30 Push Jerk 135/95lbs
60 Toes to Bar
30 Push Jerk 135/95lbs
30 Box Jumps 30/24”

Time cap 15 min.

RX:
For time
30 Box Jumps 24/20”
30 Push Jerk 115/75lbs
30 Reverse Grip Knees to Elbows
30 Push Jerk 115/75lbs
30 Box Jumps 24/20”

Time cap 15 min.

Fitness:
For time
30 Box Jumps 24/20”
30 Push Jerk 115/75lbs
60 Sit Ups
30 Push Jerk 115/75lbs
30 Box Jumps 24/20”

Time cap 15 min.


Tuesday, September 17th 2019

A.
Double Unders Practice

Intermediate:
EMOM for 10 min.
25s Max Double Unders

Advanced:
EMOM for 10 min.
20s Max Double Unders (speed work, how many double unders can you get in 20s and can you get more?)

B.
“Cindy”
20 min. AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Competition:
Bring a weighted vest 20/14lbs

Wednesday, September 18th 2019

A.
Every 75s for 10 sets
3 Power Clean and Jerk, start @ 65% add weight each set if you can

B.
RX:
Teams of 2, alternating rounds
20 min. AMRAP
2 Rounds
20/15 Cal. Bike
20 Alt. DB Snatch 50/35lbs
2 Rounds
300/250m Row
15 Burpees Over The Rower

Fitness:
Teams of 2, alternating rounds
20 min. AMRAP
2 Rounds
20/15 Cal. Bike
20 Alt. DB Snatch 40/25lbs
2 Rounds
300/250m Row
12 Burpees

Thursday, September 19th 2019

Skill work

A.
EMOM for 15 min.
1) 2-15 Kipping Pull Ups or 2-10 Bar Muscle Ups
2) 15 - 20 Wall Balls 20/14lbs
3) Rest

B.
EMOM for 15 min.
1) 3-10 Strict HSPU’s
2) 10 DB Box Step Overs 50/35lbs
3) Rest

Scaling options:
Kipping Pull Ups → Banded Strict Pull Ups
Strict HSPU’s → 1 Abmat Strict HSPU’s → Unassisted Strict Bar Dips → Push Ups
DB Box Step Overs → 45/30lbs → 40/25lbs → 35/20lbs

Friday, September 20th 2019

RX:

A.
7 min. AMRAP
100 Double Unders
30 Deadlifts 95/65lbs
15 Thrusters 95/65lbs

Rest 3 min.

7 min. AMRAP
20 Single Arm DB Push Jerk 50/35lbs (½ reps each side)
20 Single Arm Overhead Reverse Lunges 50/35lbs (½ reps each side, stay in one spot, alternate steps)
400m Run

Rest 3 min.

7 min. AMRAP
20 Hang Power Cleans 95/65lbs
10 Burpees over the box 24/20”

Fitness:
A.
7 min. AMRAP
150 Single Skips
30 Deadlifts 75/55lbs
15 Thrusters 75/55lbs

Rest 3 min.

7 min. AMRAP
20 Single Arm DB Push Jerk 40/25lbs (½ reps each side)
20 Single Arm Overhead Reverse Lunges 40/25lbs (½ reps each side, stay in one spot, alternate steps)
400m Run

Rest 3 min.

7 min. AMRAP
20 Hang Power Cleans 75/55lbs
10 Burpees over the box 24/20” (you can step up and over the box)

Saturday, September 21st 2019

A.
RX:
EMOM for 35 min.
1) 18/12 Cal. Bike
2) 15 Toes to Bar
3) 18/12 Cal. Row
4) 7 Power Snatch 135/95lbs
5) Rest

Fitness:
EMOM for 35 min.
1) 15/10 Cal. Bike
2) 10 Reverse Grip Knees to Elbows
3) 15/10 Cal. Row
4) 7 Power Snatch 115/75lbs
5) Rest

Oleksiy Dakhno