Week of April 24th 2017

Monday, April 24th 2017

A.
2 Rounds
Max. reps unbroken consecutive Thrusters 75/55lbs
Max. reps Bar facing burpees in 1 min.
Max. reps of Toes to bar
Max. shuttle sprints in 1 min.
Max. reps unbroken consecutive Muscle Snatch 75/55lbs
Rest 3 - 5 min. between exercises

Compare to Thursday, November 24th 2016

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Tuesday, April 25th 2017

A.
In teams of two complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls 20/14lbs
40 Deadlift 155/105lbs
30 HSPU’s
20 Box Jumps 30/24”
10 Lengths Farmers Carry 32/24kg each hand or 70/50lbs DB’s each hand

Compare to Friday, November 25th 2016

Wednesday, April 26th 2017

A.
EMOM for 6 min.
6 Sumo Deadlifts @ 65-70%

B.
EMOM for 6 min.
6 Wide Grip Bench Press @ 65-70%

C.
Beginner: Learning Bar Muscle Ups
Intermediate: EMOM for 10 min. 1-4 Bar Muscle Ups
Advanced: 3-5 sets of 5 Toes to bar + 4 Kipping Chest to bar pull ups + 3 Bar Muscle ups (goal is to complete the entire 5 + 4 + 3 set without coming off the bar

Olympic weightlifting class:

A.
Work up to a heavy set of 1 Hang Squat Snatch

B.
Work up to a heavy set of 3 Snatch Grip Deadlift

C.
Work up to a heavy set of 3 Back Squat

D.
Cool Down - 10 min. easy run, bike or row


Thursday, April 27th 2017

A.
Beginner: Learning Kipping Pull Ups

Intermediate: EMOM for 10 min. 1-5 Kipping Pull Ups

Advanced: EMOM for 10 min. 1-3 Legless Rope Climbs

B.
10 Rounds
25/18 Cal. Assault Bike or Row
rest 2 min.

Each round = sprint

Friday, April 28th 2017

A.
For time
30 Toes to bar
15 Power Snatch 95/65lbs

rest 3 min.

25 Toes to Bar
12 Power Snatch 115/80lbs

rest 3 min.

20 Toes to bar
9 Power Snatch 140/100lbs

rest 3 min.

15 Toes to bar
6 Power snatch 165/115lbs

Saturday, April 29th 2017

A.
6 rounds
AMRAP 2 min. 30 sec.
5 Push Jerk 115/75lbs
5 Box Jumps 24/20”
5 KB Swings 24/16kg
5 Burpees
rest 2 min. 30 sec.

*Start each round where you left off


Sunday, April 30th 2017

A.
5 Rounds
5 Front Squats 185/135lbs
10 Chest to bar Pull Ups
50/35 Cal. Assault Bike or Row
*Front Squats from the floor

B.
Cool down - 10 min. easy run, row or bike

Olympic weightlifting class:

A.
Work up to a heavy set of 1 Hang Squat Clean

B.
Work up to a heavy set of 1 Jerk

C.
Work up to a heavy set of 1 Overhead Squat

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno