Week of May 23rd 2016

Monday, May 23rd 2016

A. In teams of 2, alternating rounds

As Many Rounds As Possible in 20 min. of:

10/7 Cal. Assault bike
8 Diamond Push-Ups
6 KB Swings 32/24kg
4 Knees to Elbows

B. 3 Rounds

20 sec. Half Crunches, 10 sec. rest
20 sec. Push Through, 10 sec. rest
20 sec. Leg Tucks, 10 sec. rest
20 sec. Bicycle Kicks, 10 sec. rest
20 sec. Mountain Climbers X-Overs
40 sec. rest

 

Tuesday, May 24th 2016

A. W2D1 Back Squat 6 x 4 @ 80% of 1 RM

B. 3 Rounds for time

400m Run
21 Wall Balls 20/14lbs
15 Power Cleans 95/63lbs
9 Shoulder Press 95/63lbs

 

Wednesday, May 25th 2016

A) Build up to a heavy set of 2 Squat Snatch, not touch and go

B) Deadlift (10 – 30 lbs heavier than last week)

1 x 20 @ 50%, rest 3-4 min.

3 x 10 @ 50%, rest 3 – 4 min.

 

 

Thursday, May 26th 2016

A) Build up to a heavy set of 1 Squat Clean and Jerk

B) W2D2 Front Squat 6 x 2 @ 80%

C) Accumulate 70 Weighted Sit Ups

 

Friday, May 27th 2016

A) 3 Rounds

100 Double Unders
30 Alt. Single Arm DB Snatch 55/35lbs

 

B) In teams of two 10 KM on Assault Bike

Saturday, May 28th 2016

A) W2D3 Back Squat 6 x 5 @ 80%

B) 5 Rounds

10 Strict Pull Ups
10 Strict Bar Dips

 

Sunday, May 29th 2016

A) 3 Rounds

800m Run
10 Clean and Jerk 185/123lbs

B) Accumulate 50 V-Sit Ups

 

Oleksiy Dakhno