Week of March 25th 2019

Monday, March 25th 2019

A.
Teams of 2, one person working at the time. Partner A would complete all 10 reps of the bench press and then Partner B will start 10 reps of the bench press while partner A is resting. You cannot share reps. Then you would move on to perform toes-to-bar in the same way. The team’s score is the total time it takes to complete all 10 rounds (right after Partner B completes the last round of the toes-to-bar).

Fitness:
10 Rounds
10 Bench Press 115/75lbs
10 Reverse Grip Knees-to-Elbows
Time cap 30 min.

RX:
10 Rounds
10 Bench Press 135/95lbs
10 Toes-to-Bar
Time cap 30 min.

Competition:
10 Rounds
10 Bench Press 135/95lbs
4 Toes-to-bar + 3 C2B Pull-Ups + 2 Bar Muscle-Ups (try to complete this as a bar complex)
Time cap 30 min.

B.
10 min. easy bike or row

Tuesday, March 26th 2019

A.
Work up to a heavy set of 8 Back Squat
8 - 8 - 8 - 8 - 8

B.
Fitness:
For time:
50 Alt. DB Snatches 35/20lbs
30 Box Jumps 24/20”
50 Single Arm DB Push Press 35/20lbs
30 Single Arm OH Walking Lunges 35/20lbs
Time cap 15 min.


RX:
For time:
50 Alt. DB Snatches 50/35lbs
30 Box Jumps 30/24”
50 Single Arm DB Push Press 50/35lbs
30 Single Arm OH Walking Lunges 50/35lbs
Time cap 15 min.

Competition:
For time:
50 Alt. DB Snatches 70/50lbs
30 Box Jumps 30/24”
50 Single Arm DB Push Press 70/50lbs
30 Single Arm OH Walking Lunges 70/50lbs
Time cap 15 min.

Wednesday, March 27 2019

A.
Bar Muscle-Up practice

B.
Fitness:
EMOM for 18 min.
1) 8 Deadlift + 6 Hang Power Cleans + 4 Push Jerks 135/95lbs
2) 50 Single skips +4 Burpee Box Jumps 24/20”
3) Rest
3) 6 Deadlift + 4 Hang Power Cleans + 8 Push Jerks 135/95lbs
4) 50 Single skips + 4 Burpee Box Jumps 24/20”
5) Rest
6) 4 Deadlift + 8 Hang Power Cleans + 6 Push Jerks 135/95lbs
7) 50 Single skips + 4 Burpee Box Jumps 24/20”
8) Rest

RX:
EMOM for 18 min.
1) 8 Deadlift + 6 Hang Power Cleans + 4 Push Jerks 155/105lbs
2) 35 Double Unders + 5 Burpee Box Jumps 24/20”
3) Rest
3) 6 Deadlift + 4 Hang Power Cleans + 8 Push Jerks 155/105lbs
4) 35 Double Unders
5) Rest
6) 4 Deadlift + 8 Hang Power Cleans + 6 Push Jerks 155/105lbs
7) 35 Double Unders + 5 Burpee Box Jumps 24/20”
8) Rest

Competition:
EMOM for 18 min.
1) 8 Deadlift + 6 Hang Power Cleans + 4 Push Jerks 155/105lbs
2) 50 Double Unders + 5 Burpee Box Jumps 24/20”
3) Rest
3) 6 Deadlift + 4 Hang Power Cleans + 8 Push Jerks 155/105lbs
4) 50 Double Unders
5) Rest
6) 4 Deadlift + 8 Hang Power Cleans + 6 Push Jerks 155/105lbs
7) 50 Double Unders + 5 Burpee Box Jumps 24/20”
8) Rest

Olympic weightlifting class:

A.
EMOM for 15 min.
1 Hang Power Snatch + 1 Squat Snatch, start @ 65%, move up in weight every 3 min. if moving well on all lifts, otherwise stay with the same weight

B.
Squat Clean and Jerk, work up to a heavy triple.

C.
Back Squat, work up to a heavy double

D.
10 min. Easy bike or row.

Thursday, March 28th 2019

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

B.
5 Sets for quality
5  Russian V-Up snaps
7 V-Sit Ups
10 Alt. Single Leg V-Ups
12 Ring Dips
Rest 1 min.

Scale as needed:

Ring Dips → Bar Dips or Box Dips → Push-Ups

Friday, March 29th 2019

A.
“Filthy Fifty” (slightly modified version 😁)

For Time

50 Box Jumps 24/20”
50 Pull-Ups
50 Kettlebell Swings 24/16kg
50 Walking Lunges with a single 50/35lbs DB, farmers carry style
50 Knees-to-Elbows
50 Push Press 95/65 lb
50 Deadlift 135/95lbs
50 Wall Balls 20/14 lb
50 Burpees
50 Double-Unders

Scale as needed.

Time cap 40 min.


Saturday, March 30th 2019

A.
20 min. to work up to a heavy set of 1 Power Clean and Jerk

B.
Fitness:
3 Rounds
800m Run
20 DB Push Press 50/35lbs

RX:
3 Rounds
800m Run
20 HSPU’s

Time cap 18 min.

Sunday, March 31st 2019

A.
Fitness:
EMOM for 30 min.
1) 2 to 3 Rope Climbs 12’ to 15’
2) 12 Front Squats 135/95lbs
3) 15/10 Cal. Bike or Row
4) 10 DB Strict Press 40/25lbs + 5 Box Jumps 30/24”
5) 15/10 Cal. Bike or Row
6) REST

RX:
EMOM for 30 min.
1) 10 Strict Pull Ups
2) 12 Front Squats 135/95lbs
3) 20/15 Cal. Bike or Row
4) 10 DB Strict Press 50/35lbs + 5 Box Jumps 36/30”
5) 20/15 Cal. Bike or Row
6) REST

Competition:
EMOM for 30 min.
1) 5 Strict Weighted Pull Ups 20/15lbs + 3 Bar Muscle Ups
2) 12 Front Squats 155/105lbs
3) 20/15 Cal. Bike or Row
4) 8 Strict HSPU’s + 5 Box Jumps 36/30”
5) 20/15 Cal. Bike or Row
6) REST

Olympic weightlifting class:

A.
EMOM for 15 min.
1 Hang Power Clean + 1 Squat Clean + 1 Jerk, start @ 65%, move up in weight every 3 min. if moving well on all lifts, otherwise stay with the same weight

B.
Squat Snatch, work up to a heavy triple.

C.
Front Squat, work up to a heavy double

D.
10 min. Easy bike or row.

Oleksiy Dakhno