Week of May 20th 2019

Monday, May 20th 2019

A.
Fitness:
EMOM for 30 min.
1) 5 Power Cleans 155/105lbs
2) 12 Push Ups
3) 15 Wall Balls 14/10lbs
4) 40 Lateral Bar Jumps
5) 15/10 Cal. Row
6) REST

RX:
EMOM for 30 min.
1) 5 Power Cleans 185/125lbs
2) 10 HSPU’s
3) 15 Wall Balls 20/14lbs
4) 40 Double Unders
5) 15/10 Cal. Row
6) REST

Competition:
EMOM for 30 min.
1) 5 Power Cleans 205/145lbs
2) 15 HSPU’s
3) 20 Wall Balls 20/14lbs
4) 60 Double Unders
5) 20/15 Cal. Row
6) REST

Tuesday, May 21st 2019

A.
5 x 5 Deadlift @ 75%

B.
Fitness:

12 min. AMRAP
3 Strict Chin Ups
10 DB Walking Lunges 35/20lbs
5 Burpee Over the Box Jumps 24/20”

RX:
12 min. AMRAP
5 Strict Pull Ups
10 DB Walking Lunges 50/35lbs
5 Burpee Over the Box Jumps 30/24”

Competition:
12 min. AMRAP
5 Strict Weighted Pull Ups 20/10lbs
10 DB Walking Lunges 70/50lbs
5 Burpee Over the Box Jumps 30/24”

Wednesday, May 22nd 2019

For time, teams of 2, share reps

Fitness:
6000m Row
60 Shoulder to Overhead 135/95lbs
100 KB Swings 24/16kg

RX:
6000m Row
60 Shoulder to Overhead 165/115lbs
100 Toes to bar

Thursday, May 23rd 2019

Fitness:

A.
5 Rounds for time
10 Front Squats 115/75lbs
12 Alternating DB Snatch 45/30lbs
Time cap. 10 min.

REST 10 MIN.

B.
6 Rounds for time
6 Front Squat 155/105lbs
12 Push Ups
18 Ring Rows

*Front Squat from the floor

RX:
A.
5 Rounds for time
10 Front Squats 135/95lbs
12 Alternating DB Snatch 70/50lbs
Time cap. 10 min.

REST 10 MIN.

B.
6 Rounds for time
6 Front Squat 185/135lbs
9 Bar Dips
12 Pull Ups

*Front Squat from the floor.
Time cap 15 min.

Competition:
C2B Pull Ups

Friday, May 24th 2019

A.
EMOM for 15 min.
2 Hang Power Snatch
Add weight every 2-3 sets, start @ 60%

B.
RX:
“FLIGHT SIMULATOR”
For time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders
Time cap 15 min.

Fitness:
For max. total reps of double unders
EMOM for 15 min.
1) 45s Max. Double Unders
2) 20/15 Cal. Row
3) Rest

Saturday, May 25th 2019

A.
Fitness:
20 min. AMRAP
5 Squat Snatch 95/65lbs
10 Lateral Burpee Over the Bar
15/10 Cal. Bike or Row

RX:
20 min. AMRAP
5 Squat Snatch 135/95lbs
10 Lateral Burpee Over the Bar
15/10 Cal. Bike or Row

Sunday, May 26th 2019

A.
20 min. to work up to a heavy set of
1 Split Jerk

B.
RX:
For time:
21 - 15 - 9
Power Cleans 115/75lbs
Pull Ups


Fitness:
For time:
21 - 15 - 9
Power Cleans 95/65lbs
KB Swings 20/12kg

*Sprint style workout. Aim to go in a large sets with minimum breaks or aim to go unbroken. Top times would be around 2-3 min. It will feel 🤢 if done right :) Enjoy!

Olympic weightlifting class:

A.
5 x 2 Squat Snatch @ 80-85%, rest 2 min.

B.
15 min. to work up to a heavy set of 1 Hang Power Clean + 1 Power Clean + 2 Jerk

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

D.
10 min. easy bike


Oleksiy Dakhno