Week of April 8th 2019

Monday, April 8th 2019

So the weather is still not perfect to program running on the week day, so we would run on the weekends.

A.
In a 20 min. window work up to a heavy set of 1 Back Squat (H1), then 2 sets of 5 @ 80 % of H1, rest 2-3 min.

B.
RX:
12 min. AMRAP
10 DB Box Step Ups 50/35lbs in each hand 24/20”
8 KB Swings 32/24kg
6 Push Press 135/95lbs

Fitness:

12 min. AMRAP
10 DB Box Step Ups 35/20lbs in each hand 20/15”
8 KB Swings 24/16kg
6 Push Press 115/75lbs

Competition:
12 min. AMRAP
10 DB Box Step Ups 50/35lbs in each hand 24/20”
6 Push Press 135/95lbs
3 Ring Muscle Ups

Tuesday, April 9th 2019

A. Bar Muscle Ups practice

B.
RX:
20 min. AMRAP
5 Power Cleans 155/105lbs
10 Toes to bar
35 Double Unders

Scaling Toes to bar → Kipping Knee ups (aim to touch your arms)

Fitness:
20 min. AMRAP
5 Power Cleans 135/95lbs
10 Sit Ups
50 Single Skips

Wednesday, April 10th 2019

A.
Fitness:
12 min. AMRAP
3 - 6 - 9 - 12 - 15 - ….
Wall Balls 14/10lbs
KB Swings 20/12kg
Over the Box Jumps 20/15”

REST 10 min.

12 min. AMRAP
50 Ring Rows
50 Single Arm OH Walking Lunges 35/20lbs

RX:
12 min. AMRAP
3 - 6 - 9 - 12 - 15 - ….
Wall Balls 20/14lbs
KB Swings 24/16kg
Over the Box Jumps 24/20”

REST 10 min.

12 min. AMRAP
50 Pull Ups
50 Single Arm OH Walking Lunges 50/35lbs

Competition:
12 min. AMRAP
3 - 6 - 9 - 12 - 15 - ….
Wall Balls 20/14lbs
KB Swings 32/24kg
Over the Box Jumps 24/20”

REST 10 min.

12 min. AMRAP
50 C2B Pull Ups
50 Single Arm OH Walking Lunges 50/35lbs

Olympic weightlifting class:

A.
1 Hang Squat Snatch, drop each rep, go every minute for 20 sets, go up in weight every 2-3 sets, only if moving well, start @ 65%

B.
Work up to a heavy set of 1 Power Cleans + 1 Hang Squat Clean

C.
Work up to a heavy set of 1 Front Squat + 1 Jerk

D.
10 min. easy bike

Thursday, April 11th 2019

A.
In a 15 min. window work up to a heavy set of 3 Push Jerk

B.
RX/Fitness:
2000m Row for time (can you get under 7/8 min.)

Competition:
10 min. AMRAP
15/10 Cal. Bike
25’ HS Walk (open standards)

Friday, April 12th 2019

Hero WOD
“McGhee”

30 min. AMRAP
5 Deadlifts 275/185lbs
13 Push Ups
9 Box Jumps 24/20”

Fitness:

30 min. AMRAP
5 Deadlifts 225/155lbs
13 Push Ups
9 Box Jumps 24/20”

Saturday, April 13th 2019

A.
RX:
Every 5 min. for 7 sets (35 min. total)

1) 4 min. AMRAP 10 Walking Lunges + 10 V-Sit Ups + 1 Rope Climb 15’

2) 800m Run

3) 850/750m Row

Fitness:
Every 5 min. for 7 sets (35 min. total)

1) 4 min. AMRAP 10 Walking Lunges + 10 Sit Ups + 1 Rope Climb 12’

2) 800m Run

3) 850/750m Row

Sunday, April 14th 2019

5 intervals of 3 min. work : 2 min. rest (A → B → A → B → A)

RX:
A.
3 min. AMRAP
8 Power Snatch 95/65lbs
8 HSPU’s
20 Double Unders

Rest 2 min.

B.
3 min. AMRAP
8 Overhead Squats 95/65lbs
8 Lateral Burpees Over The Bar

Rest 2 min.

Fitness:
A.
3 min. AMRAP
8 Power Snatch 75/55lbs
8 DB Push Press 40-45/25-30lbs
20 Double Unders

Rest 2 min.

B.
3 min. AMRAP
8 Overhead Squats 75/55lbs
8 Lateral Burpees Over The Bar

Rest 2 min.

Olympic weightlifting class:

A.
Squat Clean, drop each rep, go every minute. for 20 sets, go up in weight every 2-3 sets, only if moving well, start @ 65%

B.
Work up to a heavy set of 3 Hang Power Snatch

C.
Work up to a heavy set of 5 Back Squat

D.
10 min. easy bike

Oleksiy Dakhno