Week of May 2nd 2016

Monday, May 2nd 2016

A. EVERY 2 min. for 40 min.

(1)    – 400m Run, rest remaining time

(2)    – 90 sec. AMRAP of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (start where you left off every time), rest 30 sec.

(3)    – 90 sec. Max Calories on Assault Bike (anything under 25/17cal is a 1 burpee penaltyfor every calorie under), rest 30 sec.

(4)    – 90 sec. AMRAP of 10 KB Swings 24/16kg Wall Balls 20/14lbs 10 Sit Ups (start where you left off every time), rest 30 sec.

Post total rounds and reps completed for "Cindy", KB/WB/SU AMRAP and total calories. Do burpees right after workout.

Tuesday, May 3rd 2016

A. Front Squat 4 x 5 @ 60%, rest 2 min.

B.  Deadlift 4 x 5 @ 60%, rest 2 min.

C. Option 1

 For time

15 – 12 – 9 – 6 – 3

Hang Power Cleans 95/65lbs

HSPU’s

Or

Option 2

For time

15 – 12 – 9 – 6 – 3

Hang Power Cleans 95/65lbs

Push ups

 

 

Wednesday, May 4th 2016

A. Work up to a heavy set of:

1 Hang Power Snatch (above knees) + 1 Hang Power Snatch (below knees)

B.  EMOM for 20 min.

(1) – 1-6 Strict Chin Ups (weighted if you can, heavy)

(2) – 6 DB Shoulder Press AHAFA

(3) – 8 Barbell Biceps Curls AHAFA, free tempo

(4) – 40 sec. Farmers Carry

 

Thursday, May 5th 2016

A. Back Squat 4 x 5 @ 60%, rest 2 min.

B. Option 1

5 Rounds

30 Double Unders

9 Push Jerks 135/93lbs

3 Bar Muscle Ups

Option 2

5 Rounds

50 Single Unders

9 Push Jerks 115/73lbs

9 Pull Up

 

Friday, May 6th 2016

A. 20 min. AMRAP

400m Run

10 Power Snatch 95/63lbs

400m Run

15 Toes to Bar

B. Accumulate 70 Weighted Sit Ups

 

Saturday, May 7th 2016

Open House

 

Sunday, May 8th 2016

A) Skill: Handstands and Handstand Push Ups (deficit if you can)

B) For time, in teams of 2, share reps

100 Goblet Walking Lunges 24/16kg

100 Ring Rows

100 Goblet Squats 24/16kg

100 Ring Push Ups

 

Oleksiy Dakhno