Week of March 18th 2019

Monday, March 18th 2019

A.
RX:

Teams of 2, share reps

For time
200 Double Unders
100 Push Ups
200 Double Unders
100 Bench Press 135/95lbs
200 Double Unders
100 DB Walking Lunges 50/35lbs-each hand
200 Double Unders
100 Push Ups

Time cap 30 min.

Fitness:
Teams of 2, share reps

For time
100 Double Unders
100 Push Ups
100 Double Unders
100 Bench Press 115/75lbs
100 Double Unders
100 DB Walking Lunges 35/20lbs-each hand
100 Double Unders
100 Push Ups

Time cap 30 min.

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

Tuesday, March 19th 2019

A.
RX:
For time:
21 DB Thrusters 35/20lbs
12 Strict Pull-Ups (any grip)

Rest 2 min.

18 DB Thrusters 40/25lbs
12 Strict Pull-Ups (any grip)

Rest 2 min.

15 DB Thrusters 45/30lbs
12 Strict Pull-Ups (any grip)

Rest 2 min.

12 DB Thrusters 50/35lbs
12 Strict Pull-Ups (any grip)

Rest 2 min.

9 DB Thrusters 55/40lbs
12 Strict Pull Ups (any grip)

Fitness:

For time:
21 DB Thrusters 35/20lbs
6 Strict Pull-Ups (any grip)

Rest 2 min.

18 DB Thrusters 35/20lbs
6 Strict Pull-Ups (any grip)

Rest 2 min.

15 DB Thrusters 35/20lbs
6 Strict Pull-Ups (any grip)

Rest 2 min.

12 DB Thrusters 35/20lbs
6 Strict Pull-Ups (any grip)

Rest 2 min.

9 DB Thrusters 35/20lbs
6 Strict Pull Ups (any grip)


Wednesday, March 20th 2019

A.
RX:
5 Rounds
15 Burpees
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs

Time cap 25 min.

Fitness:
5 Rounds
15 Burpees
12 Deadlifts 135/95lbs
9 Hang Power Cleans 135/95lbs
6 Push Jerks 135/95lbs

Time cap 25 min.

Olympic weightlifting:

A.
EMOM for 6 sets
2 TNG Power Clean and Jerk @ 70%

REST 2 min.

EMOM for 6 sets
2 TNG Power Clean and Jerk, heavier weight

REST 2 min.

EMOM for 6 sets
2 TNG Power Clean and Jerk, heavier weight

B.
EMOM for 12 sets
1 Squat Snatch, start @ 70%, go up in weight as you go

C.
20 min. to work up to a heavy set of 3 Front Squat

D.
5 min. easy bike

Thursday, March 21st 2019

A.
Ring Muscle-ups practice

B.
4 Sets
6 Russian V-Up snaps
8 V-Sit Ups
12 Single Leg V-Ups
30 sec. Side Plank (each side)

Rest 1 min.

Fitness:
4 Sets
6 V-Sit Ups
8 Sit Ups
12 Single Leg V-Ups
30 sec. Side Plank (each side)

Rest 1 min.

Friday, March 22nd 2019

Workout 19.5

33 - 27 - 21 - 15 - 9
Thrusters 95/65lbs
C2B Pull-Ups

Time cap 20 min.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Saturday, March 23rd 2019

A.
20 min. to work up to a heavy set of 1 Jerk
3 - 3 - 2 - 2 - 1 - 1 - 1 - ….

B.
Fitness:
For time:
400m Run
30 KB Swings 20/12kg
400m Run
25 KB Swings 20/12kg
400m Run
20 KB Swings 20/12kg

RX:
For time:
400m Run
30 KB Swings 24/16kg
400m Run
25 KB Swings 24/16kg
400m Run
20 KB Swings 24/16kg

Competition:
For time:
400m Run
25 KB Swings 32/24kg
400m Run
20 KB Swings 32/24kg
400m Run
15 KB Swings 32/24kg

Sunday, March 24th 2019

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

RX:

0 - 10:00:
AMRAP of:
20 Wall Balls 20/14lbs
50 Double Unders

10:00 - 20:00:
AMRAP of:
30 Shoulder Press 95/65lbs (bar cannot touch the ground until all reps are complete, 10 sync. burpees penalty)
40 Walking Lunges

20:00 - 30:00:
AMRAP of:
50 Push Press 95/65lbs (bar cannot touch the ground until all reps are complete, 10 sync. burpees penalty)
50 Cal. Bike or Row

Fitness:

0 - 10:00:
AMRAP of:
20 Wall Balls 14/10lbs
80 Single skips

10:00 - 20:00:
AMRAP of:
30 Shoulder Press 75/55lbs (bar cannot touch the ground until all reps are complete, 10 sync. burpees penalty)
40 Walking Lunges

20:00 - 30:00:
AMRAP of:
50 Push Press 75/55lbs (bar cannot touch the ground until all reps are complete, 10 sync. burpees penalty)
50 Cal. Bike or Row

Oleksiy Dakhno