Week of April 22nd 2019

Monday, April 22nd 2019

A.
Back Squat
5 - 5 - 5 - 3 - 3 - 3 - 2 - 2 - 2, start @ 60% go up in weight every set, rest 2 - 3 min, 20 min. time cap

B.
RX:
Teams of 2, alternating rounds
12 min. AMRAP
6 Hang Power Snatch 95/65lbs
6 Over the Box Jumps 24/20”

Fitness:
Teams of 2, alternating rounds
12 min. AMRAP
6 Hang Power Snatch 75/65lbs
6 Over the Box Jumps 20/15”

Tuesday, April 23rd 2019

A.
Handstand Push Ups practice
(strict, kipping, deficit)


B.
Fitness:
20 min. AMRAP
Teams of 2
200 Single Unders (100 each, partner holds two dumbbells 35/20lbs)
30 Burpee Pull Ups (alternating reps)
40 Synchro Burpees to a plate 45#
50 Synchro Alternating DB Snatches 35/20lbs

RX:
20 min. AMRAP
Teams of 2
200 Double unders (100 each, partner holds two dumbbells 50/35lbs)
30 Burpee C2B Pull Ups (alternating reps)
40 Synchro Burpees to a plate 45#
50 Synchro Alternating DB Snatches 50/35lbs

Competition:
20 min. AMRAP
Teams of 2
200 Double unders (100 each, partner holds two dumbbells 50/35lbs)
30 Bar Muscle Ups (alternating reps)
40 Synchro Burpees to a plate 45#
50 Synchro Alternating DB Snatches 50/35lbs

Wednesday, April 24th 2019

A.
Fitness:
35 min. running clock
0:00 - 10:00
Work up to a heavy set of 2 Push Press (from the floor)

10:00 - 20:00
Work up to a heavy set of 1 Power Clean

20:00 - 35:00
As many rounds as possible of:
15 Power Cleans 115/75lbs
30 V-Sit Ups
45 DB Shoulder press 30/15lbs
30 Deadlifts 115/75lbs
15 Wall balls 20/14lbs

RX:
35 min. running clock
0:00 - 10:00
Work up to a heavy set of 2 Push Press (from the floor)

10:00 - 20:00
Work up to a heavy set of 1 Power Clean

20:00 - 35:00
As many rounds as possible of:
15 Power Cleans 155/105lbs
30 Toes to Bar
45 DB Shoulder press 35/20lbs
30 Deadlifts 155/105lbs
15 Wall balls 20/14lbs

Competition:
RX:
35 min. running clock
0:00 - 10:00
Work up to a heavy set of 2 Push Press (from the floor)

10:00 - 20:00
Work up to a heavy set of 1 Power Clean

20:00 - 35:00
As many rounds as possible of:
15 Power Cleans 155/105lbs
30 Toes to Bar
45’ Handstand Walk (minimum 5’ sections, open standards)
30 Double KB Deadlifts 32/24kg
15 Wall balls 20/14lbs

Olympic weightlifting class:

A.
In a 20 min. work up to a heavy set of:
3 Snatch High Pulls + 1 Squat Snatch + 3 Overhead Squat

B.
In a 15 min. window work up to a heavy set of 1 Hang Power Cleans from below the knees

C.
In a 15 min. window work up to a heavy set of 1 Front Squat + 2 Jerk + 1 Front Squat + 1 Jerk

D.
10 min. easy bike


Thursday, April 25th 2019

9 total sets for total reps of 2 min. work, 2 min. Rest (A → B → C → A → B → C → A → B → C)

A.
2 min. AMRAP of calories on the rower
B.
2 min. AMRAP of calories on the bike
C.
Fitness:
2 min. AMRAP of
35 Single Skips
5 Squat Cleans 95/65lbs
5 Burpees

RX:
2 min. AMRAP of
20 Double Unders
5 Squat Cleans 95/65lbs
5 Burpees


Friday, April 26th 2019

Fitness:
2 Rounds (full sprint on each exercise)
A. 1 min. max. reps of power snatch 95/65lbs
rest as needed before B
B. 1 min. max reps of bar facing burpees
rest as needed before C
C. 1 min. max reps of ring rows
rest as needed before D
D. 1 min. max reps of front squat 95/65lbs
rest as needed before A


RX: (full sprint on each exercise)
2 Rounds
A. 1 min. max. reps of power snatch 135/95lbs
rest as needed before B
B. 1 min. max reps of bar facing burpees
rest as needed before C
C. 1 min. max reps of pull ups
rest as needed before D
D. 1 min. max reps of front squat 135/95lbs
rest as needed before A

Competition: (full sprint on each exercise)
2 Rounds
A. 1 min. max. reps of power snatch 135/95lbs
rest as needed before B
B. 1 min. max reps of bar facing burpees
rest as needed before C
C. 1 min. max reps of chest to bar pull ups
rest as needed before D
D. 1 min. max reps of front squat 135/95lbs
rest as needed before A

Saturday, April 27th 2019

A.
Fitness:
30 min. AMRAP
Teams of 2, share reps
1000m Row
30 Push Jerk 115/75lbs
30 Sit Ups
30 Box Jumps 20/15”

RX:
30 min. AMRAP
Teams of 2, share reps
1000m Row
30 Push Jerk 135/95lbs
30 V-Sit Ups
30 Box Jumps 24/20”

Competition:
30 min. AMRAP
Teams of 2, share reps
1000m Row
30 Push Jerk 135/95lbs
30 GHD Sit Ups
30 Box Jumps 24/20”

Sunday, April 28th 2019

RX:

A.
10 Rounds
9 Thrusters 75/55lbs
9 Burpees

Time cap 15 min.

REST 10 min. before B

B.
For time:
27 - 21 - 15
KB Swings 24/16kg
Cal. Bike or row (21 -15 - 9 cal. for the girls)

Time cap 10 min.

RX:

A.
10 Rounds
9 Thrusters 95/65lbs
9 Burpees

Time cap 15 min.

REST 10 min. before B

B.
For time:
27 - 21 - 15
KB Swings 32/24kg
Cal. Bike or row (21 -15 - 9 cal. for the girls)

Time cap 10 min.

Olympic weightlifting class:

A.
In a 20 min. window work up to a heavy set of:

5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerk

B.
Work up to a heavy set of 1 Hang Power Snatch from below the knees

C.
5 x 5 Back Squat @ 75%

D.
10 min. easy bike



Oleksiy Dakhno