Week of April 18th 2016

Monday, April 18th 2016

A. Skill: Dragon flag

B. 5 km Run for time.

BRING YOUR RUNNING SHOES!

Post your times to RhinoFit App.  Go to My Benchmarks > Add benchmark > 5 km run > enter your time and press Save. We will repeat 5 km run in about 60 days to see how you improve.

 

Tuesday, April 19th 2016

A. Strength

Back Squat 4 x 9 @ 62% of 1 RM or 5-10lbs heavier than last week

B. 4 Rounds for time

10 Power Cleans 135/93lbs

10 Toes 2 Bar

6 Chest to Bar Pull Ups

3 Bar Muscle Ups

OR

4 Rounds for time

10 Power Cleans 135/93lbs

10 Toes 2 Bar

10 Pull Ups

 

Wednesday, April 20th 2016

A. Strength

Bench Press6 x 6, adding weight each set

B. EMOM for 20 min.

(1) – 1-8 Strict Chin Ups (weighted if you can, heavier than last week)

(2) – 8 DB Shoulder Press (heavier than last week)

(3) – 10 Biceps Curls AHAFA

(4) – 8 Bulgarian Split Squats per side AHAFA

 

Thursday, April 21st 2016

A. Strength

A1. Deadlift6 x 6 @ 70%

A2. Front Squat 6 x 6 @ 70%

Alternate between A1 and A2, start new set every 2 min.

B. 4 x 10 Box jumps, go higher every set

 

Friday, April 22nd 2016

A. AMRAP in 30 min. of:

800m Run

15 Thrusters 95/63lbs

15 Pull ups

400m Run

20 Wall Balls 20/14lbs

10 HSPU’s (or 20 Push Ups)

 

Saturday, April 23rd 2016

A. Split Jerk – work up to a heavy set of 3

B. 3 Rounds for time of

21 Deadlifts 185/133lbs

15 DB Push Press 55/35#

9 Over the Box Jumps 24/20”

Sunday, April 24th 2016

A. Squat Snatch + Hang Squat Snatch - work up to a heavy set of 1 + 1

B. Squat Clean + Hang Squat Clean + Jerk – work up to a heavy set of 1 + 1 + 1

Oleksiy Dakhno