Week of April 16th 2018

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Monday, April 16th 2018

A.
BEACH BODY WORKOUT πŸ‘™πŸ•ΆπŸ’ͺ πŸ„πŸΌ


Week 3 of 12

A.
4 x 8 Deadlift with straps @ 62.5 - 65% or 5-10 lbs heavier than last week, rest 2 min. between sets

B.
4 x 8 Bench Press @ 62.5 - 65% or 5-10 lbs heavier than last week, rest 2 min. between sets

C.
4 x 8 Weighted Chin ups @ 12-15% or 2.5-5 lbs heavier than last week, rest 2 min. between sets

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

Tuesday, April 17th 2018

A.
RX:
Every 2 min. for 30 min.

1st (0:00 - 1:59) - 15 Wall Balls 20/14lbs + 15 Box Jumps 24/20”
2nd (2:00 - 3:59) - 12 Alt. DB Snatch 70/50lbs + 8 Lateral burpees over DB
3rd (4:00 - 5:59) - 15/10 Cal. Bike or Row + 5/3 Bar Muscle Ups

Fitness:
Every 2 min. for 30 min.

1st (0:00 - 1:59) - 15 Wall Balls 14/10lbs + 15 Box Jumps 20/14”
2nd (2:00 - 3:59) - 12 Alt. DB Snatch 50/35lbs + 8 Lateral burpees over DB
3rd (4:00 - 5:59) - 15/10 Cal. Bike or Row + 5/3 Jumping Bar Muscle Ups

Wednesday, April 18th 2018

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

B.
BIKE or ROW
Every 2 min. for 20 min.

20 sec. SPRINT with a flying start

Flying start means you can accelerate for 3 – 7 seconds before the 20 second timer

Record max calories or meters within the 20 sec. Window

Score is the lowest # of calories or meters

Weightlifting class πŸ‹οΈ

Week 4, Day 1 of 12

1. Snatch
2x3 @ 65%
2x2 @ 75%
1x2 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90++%
1x1 @ 90+++%

2. Power Clean
2x3 @ 70%
3x2 @ 80%

3. Clean Pulls
4x3 @ 100%

4. Front Squat
2x5 @ 70%
2x4 @ 75%

5. Push Press
4x4 @ 70%

6. Box Jumps
3x10 Highest Possible

Thursday, April 19th 2018

A.
Work up to a deepest possible 4 Strict Deficit HSPU’s


If you don’t have HSPU’s then work on progressions 

B.
Work up to a 4 Rep. Max. Weighted Ring Dip (Kipping allowed)

Fitness: Weighted Bar Dips

If you don’t have Ring Dips then work on progressions

C.
RX:
10 min. AMRAP
5 DB Goblet Squats 70/50lbs
3 HSPU’s
1 Power Clean 185/125lbs

Fitness:
10 min. AMRAP
5 Goblet Squats 50/35lbs
3 HSPU’s to 1 abmat
1 Power Clean 135/85lbs

Friday, April 20th 2018

A.
20 min. to build up to 1 RM Squat Clean and Jerk

B.
RX:
120 Double Unders
30 KB Swings 32/24kg
30 Pull Ups
120 Double Unders
20 KB Swings 32/24kg
20 Pull Ups
120 Double Unders
10 KB Swings 32/24kg
10 Pull Ups

Time cap 15 min.

Fitness:
2 min. MAX. Double Unders
30 KB Swings 24/16kg
30 Ring Rows
2 min. MAX. Double Unders
20 KB Swings 24/16kg
25 Ring Rows
2 min. MAX. Double Unders
10 KB Swings 24/16kg
20 Ring Rows

Time cap 15 min.

Saturday, April 21st 2018

A.
Deck of Cards WOD:
2 person teams
30 min AMRAP
Hearts – Hang Power Snatch 75/55lbs
Spades – V - Sit ups
Diamonds – Overhead Squats 75/55lbs
Clubs – Push Press 75/55lbs
Face cards (Jacks, Queens, Kings)- 10 reps
Aces- 11 reps

Fitness:
45/35lb barbell
Sit Ups

*If a Joker card is flipped over, both partners must do 15 synchronized burpees
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of Overhead Squats. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

Sunday, April 22nd 2018

A.
Teams of 2, alternating rounds, one person working at a time
RX:
For time
8 Rounds
15/10 Cal. Row or Bike
10 Toes to bar
8 Rounds
15/10 Cal. Row or Bike
8 Power Clean and Jerk 135/95lbs
8 Rounds
15/10 Cal. Row or Bike
15 Box Jumps 24/20"
8 Rounds
15/10 Cal. Row or Bike
5 Thrusters 135/95lbs

Fitness:
For time
8 Rounds
15/10 Cal. Row or Bike
10 Knee Ups + 10 V-Sit Ups
8 Rounds
15/10 Cal. Row or Bike
8 Power Clean and Jerk 95/65lbs
8 Rounds
15/10 Cal. Row or Bike
15 Box Jumps 20/15"
8 Rounds
15/10 Cal. Row or Bike
5 Thrusters 95/65lbs

Weightlifting class πŸ‹οΈ

1. Clean & Jerk
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%

2. Hang Power Snatch
4x3 @ 70%

3. Snatch Pulls
4x4 @ 90%

4. Back Squat
4x5 @ 75%

5. Bench Press
4x5 Heaviest Possible

6. Broad jumps
3x5 max distance


Β 

Oleksiy Dakhno