Week of May 14th 2018

4:30pm class after 5 Rounds 800m Run 15 Thrusters  15 Pull Ups 15 KBS

4:30pm class after
5 Rounds
800m Run
15 Thrusters
15 Pull Ups
15 KBS

Monday, May 14th 2018

A.
5 x 6 Deadlift @ 70%, or 10-15lbs heavier than last week, rest 2 min between 

B.
5 x 6 Bench Press @ 70%, or 5-10lbs heavier than last week, rest 2 min. between sets

C.
5 x 6 Weighted Chin ups @ 20-25%, or 2-5lbs heavier than last week, rest 2 min. between sets

Tuesday, May 15th 2018

A.
3 Rounds for time
800m Run, 2 min. rest
400m Run, 1 min. rest
200m Run, 5 min. rest

Compare to August 15, 2017 or June 16, 2017

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

Wednesday, May 16th 2018

A.
15 min. to work up to a heavy set of
3 Hang Squat Snatch


B.
RX:
4 Rounds, start where you left off
2 min. AMRAP
18 - 15 - 12 - 9 - 6 - 3
DB Thrusters 50/35lbs
Cal. Bike or Row
Pull Ups
Rest 2 min.
*Assault Bike/ Row - Women do 13 - 11 - 9 - 7 - 5 - 3 Calories

Fitness:
4 Rounds, start where you left off
2 min. AMRAP
18 - 15 - 12 - 9 - 6 - 3
DB Thrusters 35/30lbs
Cal. Bike or Row
Pull Ups w/blue band
Rest 2 min.
*Assault Bike/ Row - Women do 13 - 11 - 9 - 7 - 5 - 3 Calories

Weightlifting class

Week 8 of 12, Day 1

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

2. Power clean + Power Jerk
4x2 @ 75%

3. Back Squat
4x4 @ 75%

4. Behind the neck press
4x5 heaviest possible

Thursday, May 17th 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.
Work up to a 3 Rep. Max. Weighted Ring Dip (Kipping allowed)

Fitness: Weighted Bar Dips

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

C.
RX:
For time
800m Run
50 Power Cleans 155/105lbs
30 Burpee Over the Box Jumps 24/20”
Time cap 15 min.

Fitness:
For time
800m Run
50 Power Cleans 125/85lbs
30 Burpee Over the Box Jumps 20/15”
Time cap 15 min.

Friday, May 18th 2018

A.
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20”
30 Wall balls 20/14lbs
Time cap 35 min.
B.
Cool Down 5 - 10 min. bike or row

Saturday, May 19th 2018

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

B.
For time, teams of 2, alternating rounds
8 Rounds
15/10 Cal. Row or Bike
7 Power Snatch 135/95lbs
8 Rounds
15/10 Cal. Row or Bike
15 HSPU’s
21 min. time cap

Sunday, May 20th 2018

A.
In 15 min. work up to a heavy set of 3 Back Squat (try heavier than last week)

B.
“Annie”
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

C.
3 Sets
10 Incline DB Bench Press 35/20lbs, 3 sec. Down, fast up, rest 60 sec.
10 Db Biceps Curls 25/12-15lbs, 3 sec. Down, fast up, rest 60 sec.

Time cap 20 min.

Weightlifting class

Week 8 of 12, Day 2

1. Squat Clean and Jerk
2x2 @ 70%
3x2 @ 75%

2. Hang Power Snatch from mid thigh
2x3 @ 70%
2x2 @ 80%

3. Snatch Pulls
4x3 @ 100%

4. Front Squat
4x4 @ 75%

Monday, May 21st 2018

A.
“Cindy”
20 min. AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Compare to June 21st 2017

Or 

“Chelsea”
EMOM for 30 min.
5 Pull Ups
10 Push Ups
15 Air Squats

B.
Cool down - 10 min. easy bike or row

Oleksiy Dakhno