Week of February 26th 2018

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Monday, February 26th 2018

A.
9 min. AMRAP
40 Wall balls 20/14lbs
90 Double Unders

REST 5 MIN.

B.
9 min. AMRAP
20 Power Snatch 75/55lbs
20 Box Jumps 24/20”
20 Sit Ups

C.
Cool Down - 5-10 min. easy bike

Tuesday, February 27th 2018

A.
EMOM for 10 min. - 7 Toes to bar
*modify as needed

REST 5 min.

B.
EMOM for 10 min. - 7 HSPU’s
*modify as needed

REST 5 min.

C.
EMOM for 10 min. - 7 Chest to bar pull ups
*modify as needed

Wednesday, February 28th 2018

A.
Work up to a heavy set of:

3 Overhead Squats, 9 sets, go every 1 min. 45 sec.
(0 - 1:45 - 3:30 - 5:15 - 7 - 8:45 - 10:30 - 12:15 - 14)

B.
3 SETS, use 10 RM shoulder press weight for everything, each exercise unbroken, no rest between exercises, rest 2-3 min. between sets

15 Front Squat
15 Push Press
15 Deadlifts
15 Bent Over Rows

Olympic weightlifting:

A.
EMOM for 15 min.
2 Squat Snatch, start @ 60% add weight every 1-2 sets

B.
EMOM for 15 min.
2 Squat Clean and Jerk, start @ 60% add weight every 1-2 sets

C.
10 min. to build up to a heavy 9 TnG Power Snatch


D. 3 Rounds
10 Straight Single Arm KB Rows (UB, each arm, rest as needed)
10 KB Shoulder Press (UB, rest as needed)
5-10 Strict Toes to Bar, (UB, rest as needed)

E. Cool down - 5 min. easy bike
 

Thursday, March 1st 2018

A.
Ring Muscle Up practice

Advanced: Every 75 sec. for 5 sets. - 5 UB Ring Muscle Ups
*modify as needed

Aerobic Conditioning

B.
15 Rounds
1 min. Bike or Row
1 min. Rest

Friday, March 2nd 2018

A.
12 min. to complete:
18.2
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats 50/35lbs
Bar Facing Burpees
18.2a
1RM Clean (Squat or Power)

Workout description

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells
Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

Saturday, March 3rd 2018

A.
RX:
Teams of 2, share reps, one person working at a time
5 Rounds for total reps
2 min. AMRAP of Pull ups
2 min. AMRAP of Power Snatch 135/95lbs
2 min. AMRAP of Single Arm DB Overhead Walking Lunges 50/35lbs

Fitness:
Teams of 2, share reps, one person working at a time
5 Rounds for total reps
2 min. AMRAP of Ring Rows of the box
2 min. AMRAP of Power Snatch 95/65lbs
2 min. AMRAP of Single Arm DB Overhead Walking Lunges 35/20lbs

Sunday, March 4th 2018

A.
Pistols practice
Advanced:
Work up to a heavy set of 3/leg weighted KB Pistols

B.
RX:
For total reps
3 min. HSPU's
3 min. Max Double Unders
2 min. HSPU's
2 min. Max Double Unders
1 min. HSPU's
1 min. Max Double Unders

Fitness:
For total reps
3 min. HSPU's to 1 Abmat
3 min. Max Double Unders
2 min. HSPU's to 1 Abmat
2 min. Max Double Unders
1 min. HSPU's to 1 Abmat
1 min. Max Double Unders

Oleksiy Dakhno