Week of May 9th 2016

Monday, May 9th 2016

A)     1-Rep Max Front Squat

B)      1-Rep Max Bench Press

C)      1-Rep Max Deadlift

Tuesday, May 10th 2016

A)     1-Rep Max Push Press

B)      AMRAP in 20 min.

400m Run

15 Pull Ups

25/20 Cal. Assault Bike

15 Thrusters 75/53lbs

Wednesday, May 11th 2016

A)     1-Rep Max Back Squat

B)      EMOM for 20 min. (heavier than last week)

(1) – 1-6 Strict Chin Ups

(2) – 6 DB Shoulder Press AHAFA

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

(4) – 40 sec. Farmers Carry (heavier than last week)

Thursday, May 12th 2016

A)     Time cap 30 min.

7 Rounds for time

7 Overhead Squats 95/63lbs

7 HSPU’s

7 KB Swings 32/24kg

7 Toes to Bar

7 Hang Power Clean and Jerks 95/63lbs

7 Over the Box Jumps 24/20”

7 Burpess

 

Scaled:

7 Rounds for time

7 Overhead Squats

7 Push Ups (or HSPU’s progressions or decrease # of HSPU’s)

7 KB Swings 24/16kg

7 V-Sit Ups

7 Hang Power Clean and Jerks

7 Box Jumps 24/20”

7 No Push Up Burpees

B)      Accumulate 70 Weighted Sit Ups (less sets than last week)

Friday, May 13th 2016

A)     In teams of 2, alternating rounds:

AMRAP in 10 min:

2 Power Snatch 135/93lbs

3 Clean and Jerks 135/93lbs

4 Thrusters 135/93lbs

 

REST 10 - 15 min.

 

B)      Max. Cal on Assault bike in 5 min.

Saturday, May 14th 2016

A)     Work up to a heavy set of 1 Split Jerk

B)      EMOM for 10 min.

(1)    20 sec. Straight arm plank

(2)    20 sec. Bottom of a push up plank

C)      Fortime:

400m Farmers Carry 24/16kg or 55/35lbs DB’s

100 Overhead walking Lunges 45/35# plate

400m Farmers Carry 24/16kg or 55/35lbs DB’s

Sunday, May 15th 2016

A)     WOD

30 min. AMRAP

30 Cal. Assault Bike

30 Double Unders (60 Single Skips)

30 Alternating Box Step Ups 24/20"

30 Russian KB Swings 24/16kg

30 Sit Ups

30 No Push Up Burpees

30 Shoulder Press 65/45lbs bar

  • Compare to March 20th 2016
Oleksiy Dakhno