Week of May 6th 2019

Monday, May 6th 2019

4 total intervals of 4 min. work/ 4 min. rest

(A → B → A → B)

RX:

A.
4 min. AMRAP
20 Single Arm DB Power Cleans 50/35lbs (alternate as you wish)
5 Burpees
20 DB Squats 50/35lbs (Single dumbbell. DB is resting on the side in a front rack on your shoulder. Alternate sides as you wish)
5 Burpees
20 Single Arm DB Push Press 50/35lbs
5 Burpees

*pick up where left off

B.
4 min. AMRAP
Row for distance

Fitness:

A.
4 min. AMRAP
20 Single Arm DB Power Cleans 35/20lbs (alternate as you wish)
5 Burpees
20 DB Squats 35/20lbs (Single dumbbell. DB is resting on the side in a front rack on your shoulder. Alternate sides as you wish)
5 Burpees
20 Single Arm DB Push Press 35/20lbs
5 Burpees
*pick up where left off

B.
4 min. AMRAP
Row for distance

Tuesday, May 7th 2019

A.
Work up to a heavy set of

Advanced: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Intermediate: 2 Power Snatch

B.
RX:
21 - 15 - 9
Power Cleans 155/105lbs
Box Jumps 30/24”

Fitness:
21 - 15 - 9
Power Cleans 135/85lbs
Box Jumps 24/20”

Wednesday, May 8th 2019

A.
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Thursday, May 9th 2019

A.
5 x 5 Deadlift @ 70%

B.

RX:
3 Rounds
400m Run
20 Shoulder to Overhead 135/95lbs

Fitness:

3 Rounds
400m Run
20 Shoulder to Overhead 115/75lbs

Competition:
3 Rounds
400m Run
8 Ring Muscle Ups

Friday, May 10th 2019

A.
5x5 Front Squat @ 70%

B.
Fitness:
12 min. AMRAP
12 KB Swings 20/12kg
40 Single Skips

RX:
12 min. AMRAP
12 KB Swings 24/16kg
36 Double Unders

Competition:
12 min. AMRAP
12 KB Swings 32/24kg
12’ HS Walk
36 Double Unders

Saturday, May 11th 2019

A.
RX:
Teams of 2, alternating rounds
8 Rounds
15/10 Cal. Row
15/10 Cal. Bike
8 Rounds
15/10 Cal. Row
8 Burpees
8 Rounds
15/10 Cal. Bike
8 Toes to bar

Fitness:
V-Sit Ups

Time cap 30 min.

Sunday, May 12th 2019

A.
RX:
3 Rounds
800m Run
12 Squat Cleans 135/95lbs
21 Pull Ups

Fitness:
3 Rounds
800m Run
12 Squat Cleans 115/75lbs
36 Ring Rows

Competition:
3 Rounds
800m Run
12 Squat Cleans 135/95lbs
21 C2B Pull Ups

Olympic weightlifting class:

A.

6 x 3 Squat Snatch @ 65 - 75%, rest 2 min.

B.
15 min. to work up to a heavy set of 1 Power Clean and Jerk

C.
Work up to a heavy set of 2 Front Squat

D.
10 min. easy bike

Oleksiy Dakhno