Week of April 9th 2018

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Monday, April 9th 2018

A.
EMOM for 15 min.
1 High Hang Squat Snatch + 1 Hang Snatch from mid thigh, tart @ 60%, go up every 1-3 sets

B.
RX
15 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - 21- 24 - …
Chest to bar Pull Ups
Overhead Squats 75/55lbs
Toes to Bar
DB Thrusters 35-40/20-25lbs

Fitness:
15 min. AMRAP
3 - 6 - 9 - 12 - 15 - 18 - 21- 24 - …
Pull Ups (1 - 2 - 3 - 4 - 5 - 6 - 7 -...)
Overhead Squats 45/35lbs
Knee Ups
DB Thrusters 20-25/12-15lbs

Tuesday, April 10th 2018

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

Advanced:
15 sec. Max Ring Muscle Ups
Rest as needed
30 sec. Max Ring Muscle Ups
Rest as needed
45 sec. Max Ring Muscle Ups
Rest as needed
60 sec. Max Ring Muscle Ups

B.
Aerobic conditioning
Bike or Row
3 Rounds of:
5 sets
30 sec. moderate
20 sec. moderately hard
10 sec. very, very, very hard

rest 2 min. between rounds

Wednesday, April 11th 2018

BEACH BODY WORKOUT 👙🕶🤳🏻🏄🏼‍ 🏄🏼

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

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

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

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

❤ NEW CYCLE! ❤ 🏋🏻💪👊💥 🖖

Week 3 of 12, Day 1


1. Snatch, % of 1 RM heaviest ever Squat or Power Snatch
1x3 @ 70%
2x2 @ 75%
2x2 @ 80%

2. Power Clean + Push Jerk, % of 1 RM heaviest ever Squat or Power Clean
2x2 @ 70%
2x2 @ 75%

3. Clean Pulls
4x4 @ 90%

4. Front Squat
1x6 @ 65%
1x5 @ 75%
1x3 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90++%
1x1 @ 90+++%

5. Box Jumps
3x10 Highest Possible


Thursday, April12th 2018

A.
RX:
Every 2 min. for 30 min.
1st (0:00 - 1:59) - 12 Single Arm DB Hang Clean and Jerk 50/35lbs (6+6) + 15 Wall Balls 20/14lbs
2nd (2:00 - 3:59) - 9 Deadlifts + 7 Hang Power Cleans + 5 Push jerks 155/105lbs + 40 Double Unders
3rd (4:00 - 5:59) - 20/15 Cal. Bike or Row

Fitness:
Every 2 min. for 30 min.
1st (0:00 - 1:59) - 12 Single Arm DB Hang Clean and Jerk 35/20lbs (6+6) + 15 Wall Balls 14/10lbs
2nd (2:00 - 3:59) - 9 Deadlifts + 7 Hang Power Cleans + 5 Push jerks 115/75lbs + 20 Double Unders
3rd (4:00 - 5:59) - 15/10 Cal. Bike or Row

Friday, April 13th 2018

A.
Work up to a deepest possible 3 Strict Deficit HSPU’s


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

B.

HUMBOLDT BRONCOS HERO WOD.jpg

Saturday, April 14th 2018

A.
Teams of 2, 👯  share reps, one person working at a time
@ 0:00
10 min. AMRAP
20 Toes to bar
30 Wall Balls 20/14lbs

@ 10:00
10 min. to find 1 RM Squat Clean

@ 20:00
15 min. AMRAP
50 DB Squats 50/35lbs
50 Sit Ups
50 DB Shoulder to Overhead 50/35lbs
50 Sit Ups

Fitness:
Knee ups
14/10lbs - Med. ball
35/20lbs - DB’s

Sunday, April 15th 2018

A.
Work up to a heavy set of 2 Push Press + 1-2 sets of 2 @ 90%, time cap 15 min.

B.
RX:
15 min. AMRAP
60 Double Unders
6 Bar Muscle Ups
60 Double Unders
12 Power Clean and Jerk 135/95lbs
60 Double Unders
6 Ring Muscle Ups
60 Double Unders
12 Squat Snatch 135/95lbs

Fitness:
15 min. AMRAP
100 Single Skips
6 Jumping Bar Muscle Ups
100 Single Skips
12 Power Clean and Jerk 95/65lbs
100 Single Skips
6 Ring Dips
100 Single Skips
12 Squat Snatch 95/65lbs

❤ NEW CYCLE! ❤ 🏋🏻💪👊💥 🖖

Week 3 of 12, Day 2

1. Squat Clean, % of 1 RM heaviest ever Squat or Power Clean
1x3 @ 70%
2x2 @ 75%
2x2 @ 80%

2. Power Snatch, % of 1 RM heaviest ever Squat or Power Snatch
4x3 @ 75%

3. Jerk, % of 1 RM heaviest ever Squat or Power Clean
2x3 @ 70%
3x2 @ 75%

4. Back Squat
2x4 @ 70%
2x3 @ 80%

5. Strict Press
4x5 Heaviest Possible

6. Broad jumps
3x5 max distance

Oleksiy Dakhno