Week of March 28th 2016

Monday, March 28th 2016

A. Work up to a heavy set of 6 Deadlifts (5-7 sets)

B. 5 Rounds for time

12 Shoulder to Overhead 135/93lbs (Scale to 115/73lbs or 95/63lbs)

16 Weighted Walking Lunges 25/15lbs

Goal. Unbroken S2O and walking lunges

 

Tuesday, March 29th 2016

A. For time

21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Balls 20/14lbs

KB Swings 32/24kg (scale to 28/20kg, 24/16kg or 20/12kg)

Goal. Everything unbroken

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

AHAFA - As Heavy As Form Allows

 

Wednesday, March 30th 2016

A. Push Press 5 – 5 – 5 – 5 – 5 (from the floor)

B. 2 rounds for total reps

1 min. Max Squat cleans 115/73lbs

1 min. rest

1 min. Max Burpee Box Jumps 24/20”

1 min. rest

1 min. Max Power Clean and Jerk 115/73lbs

1 min. rest

1 min. Max Pull ups

1 min. rest

1 min. Max Cal. Bike

1 min. rest

Scale to 95/63lbs or 75/53lbs

Goal. Not to stop to rest during 1 min. of work

 

Thursday, March 31st 2016

A. Work up to a heavy set of 1 Power Clean + 1 Hang Squat Clean

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 DB Carry AHAFA

AHAFA - As Heavy As Form Allows

 

Friday, April 1st 2016

A. WORKOUT 16.5

21 – 18 – 15 – 12 – 9 – 6 – 3

Thrusters 95/65lbs

Bar Facing Burpees

Goal. Beat your previous time.

 

Saturday, April 2nd 2016

A. “McGhee”

30 min. AMRAP

5 Deadlifts 275/183lbs

13 Push Ups

9 Box Jumps 24/20”

 

Sunday, April 3rd 2016

A. Teams of 2, alternating every 2 min. Max Calories on Assault Bike in 40 min.

Oleksiy Dakhno