Week of April 29th 2019

Monday, April 29th 2019

A.
Fitness:
2 Rounds for total reps
1 min. of KB Swings 24/16kg
1 min. Rest
1 min. of Double Unders
1 min. Rest
1 min. of Overhead Squats 75/55lbs
1 min. Rest
1 min. of Push Up Burpees
1 min. Rest
1 min. of Box Jumps 20/15”
1 min. Rest
1 min. of Shoulder Press 75/55lbs
1 min. Rest
1 min. of Cal. Row
1 min. Rest

RX:
2 Rounds for total reps
1 min. of KB Swings 32/24kg
1 min. Rest
1 min. of Double Unders
1 min. Rest
1 min. of Overhead Squats 95/65lbs
1 min. Rest
1 min. of Push Up Burpees
1 min. Rest
1 min. of Box Jumps 24/20”
1 min. Rest
1 min. of Shoulder Press 95/65lbs
1 min. Rest
1 min. of Cal. Row
1 min. Rest

Tuesday, April 30th 2019

A.
35 min. running clock
0:00 - 10:00
Work up to a heavy set of 1 Squat Clean Thruster

10:00 - 20:00
Work up to a heavy set of 3 Front Squat (from the floor, you can squat clean your first rep)

20:00 - 35:00
Fitness:
As many rounds as possible of:
8 DB Hang Power Clean and Jerks 35/20lbs (each hand)
16 Sit ups
24 Box Step Overs 24/20”

RX:
As many rounds as possible of:
8 DB Hang Power Clean and Jerks 50/35lbs (each hand)
8 Toes to Bar
24 Box Step Overs 24/20”

Competition:
As many rounds as possible of:
8 DB Hang Power Clean and Jerks 50/35lbs (each hand)
12 GHD Sit Ups
24 Box Step Overs 24/20”

Wednesday, May 1st 2019

A.
500m Row for time

Rest 5 min. and repeat

B.
Time cap 15 min.

Fitness:

5 Rounds for time
35 Lateral Bar Jumps (loaded barbell)
35 Mountain Climbers
2 Rope Climbs 12’


RX:
5 Rounds for time
50 Double Unders
50 Mountain Climbers
3 Rope Climbs 15’

Competition:
5 Rounds for time
65 Double Unders
20’ HS Walk
3 Rope Climbs 15’

Olympic weightlifting class:

A.
In a 20 min. window work up to a heavy set of:
3 TNG Power Cleans  + 3 Push Press + 5 Front Squat

B.
Work up to a heavy set of 1 High Hang Power Snatch + 1 Hang Power Snatch

C.
Work up to a heavy set of 5 Snatch Grip Deadlift

D.
10 min. easy bike

Thursday, May 2nd 2019

A.
Deadlift with straps, start @ 60%
5 - 3 - 1 - 5 - 3 - 1 - 5 - 3 - 1

B.
Teams of 2, alternating rounds, for time
Fitness:
16 Rounds
10 Bench Press 100/70lbs
10 Pull Ups with a yellow band

RX:

16 Rounds
10 Bench Press 135/95lbs
10 Pull Ups

Competition:
16 Rounds
10 Bench Press 145/100lbs
10 C2B Pull Ups


Friday, May 3rd 2019

A.
In 20 min. Window work up to a heavy set of
2 Squat Snatch

Intermediate:
2 Power Snatch

B.
10 min. AMRAP
30 Push Jerks 95/65lbs
30 Push Jerks 115/75lbs
30 Push Jerks 135/95lbs
AMRAP of Push Jerks 165/115lbs

Fitness:
75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs


Saturday, May 4th 2019

A.

RX:
20 min. AMRAP
10 - 12 - 14 - 16 - 18 - 20 - 22 - …
Alternating DB Snatch 50/35lbs
Single Arm DB Overhead Walking Lunges 50/35lbs
Knees to Elbows

Fitness:
20 min. AMRAP
10 - 12 - 14 - 16 - 18 - 20 - 22 - …
Alternating DB Snatch 35/20lbs
Single Arm DB Overhead Walking Lunges 35/20lbs
Sit Ups

Competition:
20 min. AMRAP
10 - 12 - 14 - 16 - 18 - 20 - 22 - …
Alternating DB Snatch 50/35lbs
Single Arm DB Overhead Walking Lunges 50/35lbs
GHD Sit Ups

Sunday, May 5th 2019

A.

RX:
For time:
30 Power Cleans 155/105lbs
40 Box Jumps 24/20”
50 HSPU’s
60 KB Swings 24/16kg
70 Mountain Climbers
80 Double Unders
90 Wall Balls 20/14lbs

Time cap 30 min.

Fitness:
For time:
30 Power Cleans 135/85lbs
40 Box Jumps 20/15”
50 DB Shoulder Press 35/20lbs
60 KB Swings 20/12kg
70 Mountain Climbers
80 Lateral Bar Jumps
90 Wall Balls 14/10lbs

Time cap 30 min.

Olympic weightlifting class:

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

1 Snatch High Pulls + 1 Squat Snatch

B.
In a 15 min. window work up to a heavy set of 1 Hang Power Clean + 1 Power Clean

C.
In a 15 min. window work up to a heavy set of 3 Jerk + 3 Front Squat

D.
10 min. easy bike

Oleksiy Dakhno