Week of March 19th 2018

Monday, March 19th 2018

A.
RX:
EMOM for 30 min.
1 - 10 Alternating DB Snatch 50/35lbs
2 - 35 Double Unders
3 - 10 Deadlifts + 6 Hang Power Cleans 155/105lbs
4 - 10 Burpee Box Jumps 24/20”
5 - 15/10 Cal. Bike or Row

Fitness:
EMOM for 30 min.
1 - 10 Alternating DB Snatch 35/20lbs
2 - 30 sec. Max. Double Unders
3 - 10 Deadlifts + 6 Hang Power Cleans 115/75lbs
4 - 10 Burpee over the bar
5 - 12/8 Cal. Bike or Row

Tuesday, March 20th 2018

A.
Front Squat, rest as needed between sets, 18 min. time cap

7 - 6 - 5 - 4 - 3 - 2

B.
“Fran”
21 - 15 - 9
Thrusters 95/65lbs
Pull Ups

Time cap 10 min.

Compare to May 5th, 2017

C. Cool down - 5 -10 min. bike or row

IMG_20170505_182836.jpg

Wednesday, March 21st 2018

A.
Ring Muscle Up practice:
False Grip, False Grip Kipping Muscle Up, False Grip Strict Muscle Up

Advanced: 
7 min. AMRAP
2 UB Ring Muscle Ups

B.
RX:
15 min. AMRAP
5 C2B Pull Ups
10 Walking Lunges
5 DB Push Press 50/35lbs
10 Box Jumps 24/20”

Fitness:
15 min. AMRAP
5 Pull Ups
10 Walking Lunges
5 DB Push Press 35/20lbs
10 Box Jumps 20/15”

Olympic weightlifting:

A.
18 min. to work up to  a heavy set of 2 Squat Clean

B.
7 x 3 TnG Power Clean and Jerk @ 75-80% of 1 RM Power Snatch

C.
10 min. to work up to a heavy set of 1 Push Press

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 22nd 2018

A.
7 Rounds
3 min. Bike or Row
3 min. Rest

B.
Work up to a heavy set of:
30 sec. weighted plank

Friday, March 23rd 2018

A.
Warm up/movement primer
5-10 min. bike or row (high-moderate pace)
Side Lying Windmills
Perfect Stretch
4-Point Squat
2 Rounds
10 DB Shoulder press, tempo 20x1
10 DB Frontal Raises, tempo 20x1
10 Bentover Rows w/Plate, tempo 20x1


then in 5 sets work up to a heavy Front Squat single or double, not higher than 70-75% of 1 RM

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65lb
3 chest-to-bar pull-ups
6 thrusters 100/65lbs
6 chest-to-bar pull-ups
9 thrusters 100/65lbs
9 chest-to-bar pull-ups
12 thrusters 100/65lbs
12 chest-to-bar pull-ups
15 thrusters 100/65lbs
15 chest-to-bar pull-ups
18 thrusters 100/65lbs
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+: 
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

 

Saturday, March 24th 2018

A.
RX:
EMOM for 30 min.
1 - 10 Deadlifts 225/155lbs
2 - 6 Ring Dips + 9 Push Ups
3 - 35 Double Unders
4 - 10 Double DB Hang Power Clean and Jerk 50/35lbs
5 - 15/10 Cal. Bike or row
6 - Rest

Fitness:
EMOM for 30 min.
1 - 10 Deadlifts 185/135lbs
2 - 3 Bar Dips + 5 Push Ups
3 - 30 sec. Max Double Unders
4 - 10 Double DB Hang Power Clean and Jerk 35/20lbs
5 - 12/8 Cal. Bike or row
6 - Rest

Sunday, March 25th 2018

A.
15 min. to work up to a heavy set of 1 Hang Power Snatch

B.
RX:
15 min. AMRAP
20 Air Squats
5 Burpees
20 KB Swings 24/16kg
5 Burpees
20 Walking Lunges
5 Burpees
20 Push Press 75/55lbs
5 Burpees
 

Fitness:
15 min. AMRAP
20 Air Squats
5 Burpees
20 KB Swings 20/12kg
5 Burpees
20 Walking Lunges
5 Burpees
20 Push Press 45/35lbs
5 Burpees

Oleksiy Dakhno