Week of May 1st 2017

Monday, May 1st 2017

A.
Teams of 2, share reps, one person working at a time
100 HSPU’s
100 Ring Dips
100 Push Ups

Time cap: 25 min.

B.
Cool Down - 10 min. easy run, bike or row

Tuesday, May 2nd 2017

A.
Beginner: Learning Kipping Pull Ups

Intermediate: EMOM for 10 min. 1-5 Kipping Pull Ups or 1-5 Kipping Chest to Bar Pull Ups

Advanced: Max. legless rope climbs to 15’ in 10 min.

B.
3 Rounds, each for time
20/15 Cal. Assault Bike or Row
20 Deadlifts 135/95lbs
20 Wall Balls 20/14lbs
20 Hang Power Cleans 95/65lbs
Rest 4 min.
Change order of exercises each round

Wednesday, May 3rd 2017

A.
EMOM for 8 min.
3 Squat Cleans 225/155lbs

B.
EMOM for 8 min.
3 Push Jerks 225/155lbs

C.
AMRAP 7 min.
3 Hang Power Cleans 185/135lbs
3 Push Jerks 185/135lbs
3 Burpee Over the Box Jumps 30/24”

Olympic weightlifting class:

A.
EMOM for 20 min.
0:00 - 9:00 2 Squat Cleans + 2 Jerks (add weight every 2 sets)
10:00 - 19:00 1 Squat Clean + 1 Jerk (add weight each set)

B.
Work up to a heavy set of 3 Snatch Balance

C.
In 6 sets build up to a heavy set of 3 Hook Grip Deadlifts

D.
Cool Down - 10 min. easy run, bike or row


Thursday, May 4th 2017

A.
EMOM for 6 min.
6 Sumo Deadlifts @ 65-70%

B.
EMOM for 6 min.
6 Wide Grip Bench Press @ 65-70%

C.
Beginner: Learning Bar Muscle Ups

Intermediate: EMOM for 10 min. 1-2 Hard Kip Hips or Belly to Bar + 1-2 Bar Muscle Ups

Advanced: 3-5 sets of 6 Toes to Bar + 3 Bar Muscle Ups + 6 Toes to Bar + 3 Bar Muscle Ups (goal is to complete the entire 6+3+6+3 set without coming off the bar)

Friday, May 5th 2017

A.
“Fran”
21 - 15 - 9
Thrusters 95/65lbs
Pull ups

Time cap. 10 min.


B.
At 20:00 on the clock, for time:
3 Rounds
400m Run
21 V-Sit Ups
12 Power Snatch 95/65lbs

Time cap. 15 min.

Saturday, May 6th 2017

A.
5 sets of:
AMRAP in 3 min.
5 DB Deadlift 50/35lbs
5 DB Hang Cleans 50/35lbs
5 DB Push Jerk 50/35lbs
5 Burpee Box Jumps 30/24”

REST 3 min.

Sunday, May 7th 2017

A.
10 Rounds
15/10 cal. Bike or Row
Rest 2 min.

Each round = sprint

B.
EMOM for 10 min.
4 lateral over the box jump burpees 24/20”

Each round = sprint

Olympic weightlifting class:

A.
EMOM for 20 min.:
0:00 - 9:00 2 Squat Snatch (add weight every 2 sets)
10:00 - 19:00 1 Squat Snatch (add weight each set)

B.
Work up to a heavy set of 3 Snatch Grip Hang Deadlift

C.
Work up to a heavy set of 2 Back Squat

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno