Week of May 13th 2019

Monday, May 13th 2019

Compare to October 17th, 2018

A.
RX
For time:
400m Run
20 DB Walking Lunges 50/35lbs
400m Run
20 DB Push Press 50/35lbs
400m Run
20 DB Squats 50/35lbs
400m Run
20 Alt DB Snatch 50/35lbs
400m Run
20 DB Clean and Jerk 50/35lbs
400m Run
20 DB Thrusters 50/35lbs
400m Run
20 DB OH Walking Lunges 50/35lbs (10/side)

Fitness
For time:
400m Run
20 DB Walking Lunges 35/20lbs
400m Run
20 DB Push Press 35/20lbs
400m Run
20 DB Squats 35/20lbs
400m Run
20 Alt DB Snatch 35/20lbs
400m Run
20 DB Clean and Jerk 35/20lbs
400m Run
20 DB Thrusters 35/20lbs
400m Run
20 DB OH Walking Lunges 35/20lbs (10/side)

IMG_20181018_183503.jpg



Tuesday, May 14th 2019

A.
5 x 5 Sumo Deadlift @ 70%

B.
“The Chief”

5 Rounds
3 min. AMRAP
3 Power Cleans 135/95lbs
6 Push Ups
9 Air Squats

Rest 1 min between AMRAPs

Try to RX this :) You can do it!


Wednesday, May 15th 2019

A.
EMOM for 20 min.
Advanced: 1 Squat Snatch
Intermediate: 1 Power Snatch
Add weight every 2-3 sets, start @ 60% if you can

B.
RX:
5 Rounds for time
12 Shoulder to Overhead 155/105lbs
50 Double Unders

Time cap 12 min.

Fitness:
5 Rounds for time
12 Shoulder to Overhead 115/75lbs
35 Lateral over the bar jumps

Time cap 12 min.

Thursday, May 16th 2019

A.
6 x 4 Front Squat @ 75%

B.
Fitness:
16 min. AMRAP
20 DB Step Ups 35/20lbs 20” box for everyone (dumbbells racked on your shoulders)
10 Jumping Pull Ups (bar 8” above the head)
10 Kipping Knee Ups

RX:
16 min. AMRAP
20 DB Step Ups 50/35lbs 24/20” (dumbbells racked on your shoulders)
10 Pull Ups
10 Toes to bar

Competition:
16 min. AMRAP
20 DB Step Ups 50/35lbs 24/20” (dumbbells racked on your shoulders)
10 C2B Pull Ups
10 Toes to bar

Friday, May 17th 2019

A.

Teams of 2, alternating rounds
RX:
10 min. AMRAP
5 Bench Press 135/95lbs
10 Push Ups
15 Over the Box Jumps 24/20”
10 min AMRAP
35 Double Unders
15/10 Cal. Row
10 min. AMRAP
15 KB Swings 24/16kg
15/10 Cal. Bike

Fitness:

10 min. AMRAP
5 Bench Press 115/75lbs
7 Push Ups
15 Over the Box Jumps 20/15”
10 min AMRAP
50 Single Skips
15/10 Cal. Row
10 min. AMRAP
15 KB Swings 20/12kg
15/10 Cal. Bike

Competition:

Teams of 2, share reps
15 min. AMRAP
30 Ring Muscle Ups
60 HSPU’s
90 Wall Balls 20/14lbs
15 min. AMRAP
50 GHD Sit Ups
200’ HS Walk
200 Double Unders

Saturday, May 18th 2019

A.

RX:
Teams of 2, share reps

For time:
5000m Row
60 Squat Snatch 135/95lbs

Fitness:
Teams of 2, share reps

For time:
5000m Row
60 Power Snatch + Overhead squat 115/75lbs

Sunday, May 19th 2019

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

2 Split Jerk (alternate legs)

B.

RX:

21 - 15 - 9
Hang Power Clean 135/95lbs
Lateral Burpee Over The Bar

Fitness:

21 - 15 - 9
Hang Power Clean 115/75lbs
Lateral Burpee Over The Bar

Olympic weightlifting class:

A.
6 x 3 Squat Clean and Jerk @ 65 - 75%, rest 2 min.

B.
15 min. to work up to a heavy set of 1 Power Snatch

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

D.
10 min. easy bike

Oleksiy Dakhno