Week of April 1st 2019

Monday, April 1st 2019

RX:

A.
10 min. AMRAP
35 Double Unders
9 Single Arm Alternating DB Snatch 50/35lbs

REST 10 min.

B.
10 min. AMRAP
20 DB Box Step Ups 50/35lbs in each hand 24/20”
20 Ring Dips

Fitness:

A.

10 min. AMRAP

50 Single Skips
9 Single Arm Alternating DB Snatch 35/20lbs

REST 10 min.

B.
10 min. AMRAP
20 DB Box Step Ups 50/35lbs in each hand 24/20”
20 Bar Dips

Tuesday, April 2nd 2019

RX:

A.
For time:
21 Thrusters 95/65lbs
21 Pull Ups
21 KB Swings 24/16kg

Rest 2 min. 30 sec.

17 Thrusters 115/75lbs
21 Pull Ups
21 KB Swings 24/16kg

Rest 2 min. 30 sec.

13 Thrusters 135/95lbs
21 Pull Ups
21 KB Swings 24/16kg

Rest 2 min. 30 sec.

9 Thrusters 155/105lbs
21 Pull Ups
21 KB Swings 24/16kg

Fitness:

A.
For time:
21 Thrusters 65/45lbs
12 Pull Ups
21 KB Swings 20/12kg

Rest 2 min. 30 sec.

17 Thrusters 85/55lbs
12 Pull Ups
21 KB Swings 20/12kg

Rest 2 min. 30 sec..

13 Thrusters 105/65lbs
12 Pull Ups
21 KB Swings 20/12kg

Rest 2 min. 30 sec.

9 Thrusters 125/75lbs
12 Pull Ups
21 KB Swings 20/12kg

Wednesday, April 3rd 2019

A.
Work up to a heavy set of 2 Push Jerk

B.

RX:
20 min. AMRAP, teams of 2, share reps
30 Power Cleans 155/105lbs
30 Cal. Row or Bike
30 Burpees

Fitness:
20 min. AMRAP, teams of 2, share reps
30 Power Cleans 125/85lbs
30 Cal. Row or Bike
30 Burpees

Thursday, April 4th 2019

A.
Bar Muscle Ups practice.

B.
“Cindy”

20 min. AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Friday, April 5th 2019

A.
Work up to a heavy set of 3 Back Squat, then 3 sets of 5 @ 80 % of H3 (heavy set of 3), rest 2 min.

B.
Fitness:
15 min. AMRAP
120 Single Skips
15 Deadlift 185/135lbs
15 Box HSPU’s

RX:
15 min. AMRAP
100 Double Unders
15 Deadlift 225/155lbs
15 HSPU’s

Competition:

15 min. AMRAP
100 Double Unders
15 Deadlift 225/155lbs
15 Deficit HSPU’s 6/4”

Saturday, April 6th 2019

A.

RX:
Every 3 min. for 9 sets
1) 400m Run
2) 500/430m Row
3) 2 min. AMRAP of 10 Push Press 115/75lbs + 10 Toes-to-Bar

Fitness:
Every 3 min. for 9 sets
1) 400m Run
2) 500/430m Row
3) 2 min. AMRAP of 10 Push Press 95/65lbs + 10 Kipping Knee-Ups

Sunday, April 7th 2019

A.
Rope climb practice

B.
RX:
2 Rounds
3 min. AMRAP
7 Power Cleans 95/65lbs
7 Lateral burpees over-the-bar
rest 2 min.
3 min. AMRAP
9 Front Squats 95/65lbs
9/7 Ring Dips
rest 2 min.

Fitness:
2 Rounds
3 min. AMRAP
7 Power Cleans 95/65lbs
7 Lateral burpees over-the-bar
rest 2 min.
3 min. AMRAP
9 Front Squats 95/65lbs
9/7 Bar Dips
rest 2 min.

Olympic weightlifting class:

A.
2 Hang Squat Snatch, drop each rep, go every 75 sec. for 15 sets, go up in weight every 3 sets, only if moving well, start @ 65%

B.
Work up to a heavy set of 1 Power Cleans

C.
Work up to a heavy set of 4 Front Squat

D.
10 min. easy bike


Oleksiy Dakhno