Week of February 25th 2019

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Monday, February 25th 2019

RX:

A.
10 min. AMRAP
20 Single Arm Alternating DB Snatch 50/35lbs
10 Burpee Box Jump overs 24/20”

REST 10 min.

B.
10 min. AMRAP
9 Toes to bar
35 Double Unders

Fitness:
A.
10 min. AMRAP
20 Single Arm Alternating DB Snatch 35/20lbs
10 Burpees
10 Box Jumps 24/20”

REST 10 min.

B.
10 min. AMRAP
15 Sit Ups
40 Single Skips

Tuesday, February 26th 2019

A.
7 x 5 Front Squat, start @ 60%, add weight each set if you can, rest as needed

B.
“Heavy Grace”

30 Power Clean and Jerk 185/125lbs for time

Time cap 15 min.
Scale as needed.

Wednesday, February 27th 2019

February 27 is pink shirt day! Let’s stand up to bullying! Instagram and Facebook your support while WODing in pink!

A.
Ring Muscle Up practice

B.
Fitness:
15 min. AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Walking Lunges

RX:
15 min. AMRAP
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Walking Lunges

Competition:
15 min. AMRAP
20 C2B Pull Ups
30 Push Ups
40 Sit Ups
50 Walking Lunges

Olympic weightlifting class

A.

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

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

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

B.
Work up to a heavy set of 1 High Hang Power Clean + 1 Power Clean + 2 Jerk


C.
4 x 1 Back Squat @ 90%, rest 2-3 min.

D.
5 min. easy bike


Thursday, February 28th 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 HSPU’s – 3 x 10, rest 60 seconds before a

– If cannot do 10 repetitions, do as many as you can

– Can scale 1 Abmat or Box HSPU’


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
6 Russian V-Up snaps

8 V-Sit Ups

12 Single Leg V-Ups

20 sec. Side plank, each side

Rest 1 min.


Friday, March 1st 2019

Workout 19.2

RX:

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans 135/85lbs
25 toes-to-bars
50 double-unders
13 squat cleans 185/115lbs

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans 225/145lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans 275/175lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans 315/205lbs

Stop at 20 minutes.

Scaled:

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises*
50 single-unders
15 squat cleans 95/55lbs
25 hanging knee-raises*
50 single-unders
13 squat cleans 116/75lbs

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
11 squat cleans 135/95lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
9 squat cleans 155/115lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
7 squat cleans 185/135lbs

Stop at 20 minutes.

Saturday, March 2nd 2019

A.
Work up to a heavy set of 3 Push Jerk, start @ 60%, go up in weight each set
3 - 3 - 3 - 3 - 3

B.
Fitness:
50 Russian KB Swing 24/16kg
20 Box Jumps 24/20”
50 DB Push Press 35/20lbs
20 Box Jumps 24/20”

Time cap 16 min.

RX:
50 Russian KB Swing 32/24kg
20 Box Jumps 30/24”
50 DB Push Press 50/35lbs
20 Box Jumps 30/24”

Time cap 16 min.

Competition:
50/37 Cal. Row
40 HSPU’s
30 Power Snatch 135/85lbs
20 Burpees
10 Ring Muscle Ups

Time cap 16 min.

Sunday, March 3rd 2019

A.
Teams of 2, one person working at a time

RX:

0 - 10:00:
AMRAP of Calories bike or row

10:00 - 20:00:
AMRAP
30 Power Clean and Jerk 135/95lbs
150 Wall Balls 20/14lbs
20 Rope Climbs 15’

20:00 - 30:00:
AMRAP of Calories bike or row

Fitness:

0 - 10:00:
AMRAP of Calories bike or row

10:00 - 20:00:
AMRAP of:
30 Power Clean and Jerk 115/75lbs
150 Wall Balls 14/10lbs
20 Rope Climbs 12’

20:00 - 30:00:
AMRAP of Calories bike or row


Oleksiy Dakhno