Week of March 5th 2018

Monday, March 5th 2018

Treat each part like a sprint. Scale as needed.

A. @ 0:00
For time:
80 Wall Balls 20/14lbs
(who can go unbroken?)

B. @ 7:00
For time:
50 Power Snatch 75/55lbs
(who can go unbroken?)

C. @ 14:00
For time:
50 Over the Box Jumps 24/20”

D. @ 21:00
For time:
50/30 Cal. Bike

E. Cool down - 5-10 min. easy bike or row

Tuesday, March 6th 2018

A.
Work up to a heavy set of:

2 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 or same weight as last week, each exercise unbroken, no rest between exercises, rest 2-3 min. between sets

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

Wednesday,  March 7th 2018

A.
EMOM for 10 min. - 8 C2B Pull Ups
*modify as needed

REST 5 min.

B.
EMOM for 10 min. - 8 HSPU’s
*modify as needed

REST 5 min.

C.
EMOM for 10 min. - 8 Toes to bar
*modify as needed

Olympic weightlifting:

A.
EMOM for 15 min.
1 Power Snatch, start @ 60%, go up every 1-3 sets

B.
EMOM for 15 min.
1 Power Clean and Jerk, start @ 60%, go up 1-3 sets

C.
10 min. to build up to a heavy set of 3 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 8th 2018

A.
Ring Muscle Up practice

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

Aerobic Conditioning
B.
30 Rounds (29 min. 30 sec. total)
30 sec. Bike or Row (pace should be higher than the one you did for 1 min.)
30 sec. Rest

Friday, March 9th 2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats 115/80lbs
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35lbs
100 double-unders
12 bar muscle-ups

VARIATIONS
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB
snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB
snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DBsnatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB
snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB
snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB
snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB
snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB
snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB
snatches

Saturday, March 10th 2018

A.
10 spots per class

RX:
3 ROUNDS
25/18 Cal. Bike or Row
15 DB Thrusters 50/35lbs
25/18 Cal. Bike or Row
15 Chest to Bar Pull Ups
25/18 Cal. Bike or Row
25 Wall Balls 20/14lbs
25/18 Cal. Bike or Row
15 HSPU's

Scaled:
3 ROUNDS
25/18 Cal. Bike or Row
15 DB Thrusters 35/20lbs
25/18 Cal. Bike or Row
15 Pull Ups
25/18 Cal. Bike or Row
25 Wall Balls 14/10lbs
25/18 Cal. Bike or Row
15 HSPU's to 1 abmat

Sunday, March 11th 2018

A.
Pistols practice
Advanced:
5-4-3-2-1 of weighted pistols/leg, go up each set

B.
RX:
6 Rounds
8 Shoulder to Overhead 155/105lbs
14 Over the box Jumps 24/20"

Scaled:
6 Rounds
8 Shoulder to Overhead 115/75lbs
14 Over the box Jumps 20/15"

 

Oleksiy Dakhno