Week of April 23rd 2018

Monday, April 23rd 2018

A.
In 15 min. work up to a heavy set of
5 Deadlifts with straps


B.
“Karen”
150 Wall Balls 20/14lbs for time, 15 min. Cap

Fitness:
150 Wall Balls 14/10lbs for time, 15 min. Cap

C.
5 min. easy bike or row

Tuesday, April 24th 2018

A.
In 15 min. work up to a heavy set of
5 Bench Press

B.
Hero WOD
“TK”
20 min. AMRAP
8 Strict Pull Ups
8 Box Jumps 36/30”
12 KB Swings 32/24kg

Fitness
20 min. AMRAP
4 Pull Ups (any style)
8 Box Jumps 30/24”
12 KB Swings 20/12kg

C.
5 min. easy bike or row

Wednesday, April 25th 2018

A.
In 5-6 sets work up to a moderately heavy set of:
3 Hang Power Cleans + 3 Push Jerks

B.
Hero WOD
“DT”
5 Rounds
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs

Fitness:
5 Rounds
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs

C.
5 min. easy bike or row

Weightlifting class

Week 5 of 12, Day 1


1. Squat Snatch
3x3 @ 70%
2x2 @ 75%

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

3. Deadlift
4x4 @ 100% of 1 RM Clean

4. Front Squat
4x5 @ 70%

5. Strict Press
4x5 heaviest possible

6. Box Jumps
3x10 Highest Possible


Thursday, April 26th 2018

A.
Hero WOD
"Barraza"
18 min. AMRAP
200m Run
9 Deadlift 275/185lbs
6 Burpee Bar Muscle Ups

Fitness:
18 min. AMRAP
200m Run
9 Deadlift 185/125
6 Burpee + Jumping Bar Muscle Ups

B.
10 min. easy bike or row

Friday, April 27th 2018

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

B.
RX:
12 min. AMRAP
30 Double Unders
5 Toes to Bar
5 DB Goblet Squats 70/50lbs
5 Toes to Bar

Fitness:
12 min. AMRAP
50 Single Skips
5 Knee ups
5 DB Goblet Squats 50/35lbs
5 Knee ups

Saturday, April 28th 2018

A.
In 15 min. work up to a heavy set of 1 Push Press

B.
For time, teams of 2, share reps, one person working at a time
RX:
100 Box Jumps 24/20”
50 Ring Dips
100 Squat Cleans 135/95lbs
50 Ring Dips
100 Box Jumps 24/20”

Fitness:
100 Box Jumps 20/15”
50 Bar Dips
100 Squat Cleans95/65lbs
50 Bar Dips
100 Box Jumps 20/15”

Time cap 20 min.

Sunday, April 29th 2018

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

B.
For time, teams of 2, alternating rounds, one person working at a time
RX:
8 Rounds
200m Run
10 C2B Pull Ups
8 Rounds
200m Run
20/15 Cal. Bike

Fitness:
8 Rounds
200m Run
10 Pull Ups
8 Rounds
200m Run
15/10 Cal. Bike

Weightlifting class

Week 5 of 12, Day 2

1. Clean and Jerk
2x3 @ 65%
2x2 @ 75%
1x1 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90++%
1x1 @ 90+++%

2. Power Snatch
4x3 @ 75%

3. Back Squat
4x5 @ 70%

4. Behind the neck press
4x5 heaviest possible

5. Broad jumps
3x10 max distance


 

Oleksiy Dakhno