Week of February 18th 2019

We need another Chinook ASAP.

We need another Chinook ASAP.

Monday, February 18th 2019

A.
5 intervals of 4 min. work, 4 min. rest
A1 → A2 → A1 → A2 → A1

A1.
AMRAP
9 Power Snatch
9 Overhead Squat
9 Toes to bar
9 Box Jumps

A2.
AMRAP
Row for distance

RX:
95/65lbs, 24/20”

Fitness:
75/55lbs, Knee Ups, 24/20”

Tuesday, February 19th 2019

A.
10 x 3 Front Squat, start @ 60%, don’t go above 85%, 5 - 6 sets to be done @ 80 - 85%, rest as needed

B.
Fitness:
For time:
21 - 15 - 9
Power Clean and Jerk 125/85lbs
Bar Facing Burpees

Time cap 12 min.

RX:
For time:
21 - 15 - 9
Power Clean and Jerk 155/105lbs
Burpee over the Box Jumps 24/20”

Time cap 12 min.

Wednesday, February 20th 2019

A.
Work up to a heavy set of 3 Deadlifts from pins, use straps

B.
Floor Press, build up to a heavy set of 3, start @ 60% of 1 RM Bench Press, rest as needed

10 - 8 - 6 - 4 - 3 - 3

C.
Alternate C1 and C2, go up in weight each set, heavier than last week

C1. 10 - 8 - 6 - 6 - 6 Single Arm DB Bench Press/Side, rest 1 min. before C2

C2. 10 - 8 - 6 - 6 - 6 Plank Rows/Side, rest 2 min. before C2

Olympic weightlifting class

A.
3 x 2 High Hang Squat Clean + 1 Power Clean + 1 Jerk @ 70-73% of 1 RM Clean, rest 2 min.

3 x 1 High Hang Squat Clean + 1 Power Clean + 1 Jerk @ 75-78% of 1 RM Clean, rest 2 min.

5 x 2 Squat Clean + 2 Jerk @ 78+% of 1 RM Clean, rest as needed

B.
Work up to a heavy set of 1 High Hang Power Snatch + 1 Power Snatch

C.
Back Squat, start @ 60%, go up in weight each set

5 - 4 - 3 - 3 - 2 - 2

D.
5 min. easy bike

Thursday, February 21st 2019

A.
Work up to a heavy set of 1 Power Snatch with a slow pull to a mid thigh (5 sec. slow)

B.
Fitness:
15 min. AMRAP
12 Russian KB Swings 24/16kg
20 Sit Ups
12 Double Unders

RX:
15 min. AMRAP
12 Russian KB Swings 32/24kg
20 Sit Ups
36 Double Unders

Friday, February 22nd 2019

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Workout 19.1

15 min. AMRAP
19 Wall Balls
19 Cal. Row

VARIATIONS

Rx’d: (Ages 16-54)

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Saturday, February 23rd 2019

1) Super set for total of 3 sets each:

a) Strict Toes to bar – 3 x 10, rest 60 seconds before b
– If cannot do 10 repetitions, do as many as you can
– Can scale to straight leg raises

b) Strict Pull up – 3 x 10, rest 60 seconds before c
– If cannot do 10 repetitions, do as many as you can
– Can scale this with bands to make doable

c) Strict Ring dip – 3 x 10, rest 60 seconds before a
– If cannot do 10 repetitions, do as many as you can
– Can scale this to bar dips or push ups

2) Ring hold – 8 x 20 sec on : 20 sec off, alternating (4 of each)
Top of ring dip (locked out arms)
Bottom of ring dip (rings squeezed in tight, tall chest)

3) 4 Sets
8 V-Sit Ups
12 Single Leg V-Ups
1 min. Plank
Rest 1 min.

Sunday, February 24th 2019

A. 
Time cap 25 min.

Fitness:
7 Rounds for time
7 DB Push Press 40/25lbs
7 KB Swings 24/16kg
7 Box Jumps 24/20”
7 Burpees
7 Kipping Knee-Ups
7 Thrusters 95/65lbs
7 Banded Pull-Ups

RX:
7 Rounds for time
7 HSPU’s
7 KB Swings 32/24kg
7 Box Jumps 24/20”
7 Burpees
7 Toes-to-Bar
7 Thrusters 95/65lbs
7 Pull-Ups

Competition:
7 Rounds for time
7 HSPU’s
7 KB Swings 32/24kg
7 Box Jumps 30/24”
7 Burpees
7 Toes-to-Bar
7 Thrusters 95/65lbs
7 C2B Pull-Ups

Oleksiy Dakhno