Week of March 11th 2019

Monday, March 11th 2019

A.
10 sets of 2 min. Work, 1 min. Rest (A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2→ A1 → A2)

Fitness:

A1.
2 min. AMRAP
9 Thrusters 75/55lbs
9 Burpees
9 Power Snatch 75/55lbs

A2.
2 min. AMRAP
Row for max. Meters or Bike for max. Calories

RX:
A1.
2 min. AMRAP
9 Thrusters 95/65lbs
9 Burpees
9 Power Snatch 95/65lbs

A2.
2 min. AMRAP
Row for max. Meters or Bike for max. Calories

Competition:

A1.
2 min. AMRAP
2 Ring Muscle Ups
4 DB Thrusters 50/35lbs
6 Burpees

A2.
2 min. AMRAP
Row for max. Meters or Bike for max. Calories

Tuesday, March 12th 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
6 Russian V-Up snaps
8 V-Sit Ups
12 Single Leg V-Ups
30 sec. weighted plank
Rest 1 min.

Wednesday, March 13th 2019

A.
20 min. to work up to a heavy set of 1 Bench Press

B.
RX:
15 min. AMRAP
10 Power Cleans 135/95lbs
10 Push Jerks 135/95lbs
100 Double Unders

Fitness:
15 min. AMRAP
10 Power Cleans 115/75lbs
10 Push Jerks 115/75lbs
50 Double Unders

Olympic weightlifting:

A.
Every 45s for 6 sets
2 TNG Power Snatch @ 70%

REST 2 min.

Every 45s for 6 sets
2 TNG Power Snatch, heavier weight

REST 2 min.

Every 45s for 6 sets
2 TNG Power Snatch, heavier weight

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

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

D.
5 min. easy bike

Thursday, March 14th 2019

A.
Ring Muscle Ups Practice

B.
Fitness:
15 min. AMRAP
50 Wall Balls 14/10lbs
50 Russian KB Swings 24/16kg
50 Box Jumps 24/20”

RX:
15 min. AMRAP
50 Wall Balls 20/14lbs
50 Russian KB Swings 32/24kg
50 Box Jumps 24/20”

Competition:

15 min. AMRAP
100/70 Cal. Row
30 Bar Muscle Ups
30 Burpee Box Jump Overs 24/20”
30 Alt. Single Arm DB Snatches 100/70lbs

Friday, March 15th 2019

Workout 19.4

For total time:
3 Rounds
10 Power Snatch 95/65lbs
12 Bar Facing Burpees

Rest 3 min.

3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Time cap: 12 minutes, including 3-minute rest period

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Saturday, March 16th 2019

RX:

EMOM for 30 min.
1) 6 Thrusters 135/95lbs
2) 7 Strict Pull Ups
3) 5 Deadlift 315/205lbs
4) 5 Box Jumps 36/30”
5) Rest

Fitness:

EMOM for 30 min.
1) 6 Thrusters 115/75lbs
2) 4 Strict Pull Ups (any grip)
3) 5 Deadlift 275/175lbs
4) 5 Box Jumps 30/24”
5) Rest

Sunday, March 17th 2019

Teams of 2, alternating rounds

RX:

For time:

8 Rounds
10 Power Clean and Jerk 95/65lbs
10 Over the Box Step Overs 35/20lbs

8 Rounds
8 Burpee Box Jumps 24/20”
8 Toes to bar
15/10 Cal. Row or Bike

8 Rounds
7 Strict HSPU’s
14 Wall Balls 20/14lbs

Time cap 30 min.

Fitness:

For time:

8 Rounds
10 Power Clean and Jerk 95/65lbs
10 Over the Box Step Overs 35/20lbs

8 Rounds
8 Burpee Box Jumps 24/20”
8 Toes to bar
15/10 Cal. Row or Bike

8 Rounds
7 Strict HSPU’s to 4”
14 Wall Balls 20/14lbs

Time cap 30 min.


Oleksiy Dakhno