Week of March 21st 2016

Monday, March 21st 2016


A. Work up to a heavy set of 3 Thrusters from the floor (5-7 sets)

B. 3 Rounds
AMRAP in 2 min. of
20/15 cal. On Assault Bike
12 Push Jerks 115/73lbs
12 Box Jumps 24/20”
REST 2 min.
AMRAP in 2 min. of
5 Pull Ups
10 Push Ups
15 Air Squats
REST 2 min.

Tuesday, March 22nd 2016


A. Work up to a heavy set of 12 Deadlifts (4-5 sets)

B. Accessory work
EMOM for 20 min.
(1) – 1-10 Strict Chin Ups (weighted if you can)
(2) – 10 DB Shoulder Press AHAFA
(3) – 10-16 Plank Alt. DB Rows AHAFA
(4) – 10 Bulgarian Split Squats per side AHAFA

Wednesday, March 23rd 2016 (FREE CLASSES ALL DAY)

A. AMRAP in 27 min.
(1 min. work/20 sec. rest)
8 Rounds
6 Alt. Single Arm DB Snatch 55/35lbs
6 Burpee Box Jumps 24/20”
Then
8 Rounds
10 Wall Balls 20/14lbs
24 Double Unders
Then
8 Rounds
3 Power Clean and Jerk 135/93lbs
36’ Box Push
Then
Max Cal. Assault Bike

Thursday, March 24th 2016 (only 6:00am, 9:15am, 12:00pm and 4:30pm classes)

A) Work up to a heavy set of 1 Power Snatch + 2 hang Squat Snatch, rest 90 sec.
Beginner: 3 Muscle Snatch + 3 Overhead Squats

B) Accessory work
EMOM for 20 min.
(1) – 10 DB Bench Press AHAFA
(2) – 40 sec. Farmers Carry AHAFA
(3) – 10 Single Leg Deadlifts per side AHAFA
(4) – 30 sec. Overhead BB Carry AHAFA

Friday, March 25th 2016 (10:00am and 5:00pm classes only)

WORKOUT 16.5

Saturday, March 26th 2016

A) Every 90 sec. for 30 min.
20 sec. Max repeatable effort on Assault Bike, rest remaining time

B) 10 min. cool down run

Sunday, March 27th 2016


A) AMRAP in 30 min.
30 Double Unders (60 single skips)
30 Alternating Box Step Ups 24/20”
30 Deadlifts 95/63lbs
30m Farmers Carry 32/24kg KB’s or 70/55lbs DB’s
30 No Push Up Burpees
30 Behind the Neck Shoulder Press 65/45lbs bar

Oleksiy Dakhno