Week of May 30th 2016

Monday, May 30th 2016

A. “The Chief”

5 Cycles of

AMRAP in 3 min.

3 Power Cleans 135/93lbs

6 Push Ups

9 Air Squats

Rest 1 min.

 

B. W3D1 Front Squat 6 x 2 @ 80%

 

Tuesday, May 31st 2016

A. 3 Rounds of

800m Run, 2 min. rest

400m Run, 1 min. rest

200m Run, 5 min. rest

 

B. Accumulate 3 min. Front Plank, then 2 min. Side Plank on each side

 

Wednesday, June 1st 2016

A. W3D2 Back Squat 6 x 6 @ 80%, rest up to 5 min.

B. Accumulate 50 V-Sit Ups

 

Thursday, June 2nd 2016

 

A. 3 Rounds of

AMRAP in 2 min.

8 Pull Ups

6 Box Jumps 24/20”

4 Power Snatch 95/63lbs

 

Rest 2 min.

 

AMRAP in 2 min.

8 T2B

6 Over The Bar Burpees

4 Power Snatch 95/63lbs

 

Rest 2 min.

 

B. 10 min. Cool down Run

 

Friday, June 3rd 2016

 

A. W3D3 Front Squat 6 x 2 @ 80%

 

B. Deadlift (10 – 20 lbs heavier than last week)

1 x 20 rest 3-4 min.

3 x 10 rest 3 – 4 min.

 

C. Accumulate 60 Dish Rocks

 

Saturday, June 4th 2016

A. Strict Press - work up to a heavy set of 5, then two more sets at 80-85% of the heaviest set

 

B. AMRAP in 20 min.

200m Run

10 Push Ups

200m Run

10 Pull Ups

 

Sunday, June 5th 2016

 

A. AMRAP in 18 min.

5 Power Cleans 155/103lbs

10 T2B

15 Wall balls 20/14lbs

 

B. 3 Rounds
20 sec. Half Crunches, 10 sec. rest
20 sec. Push Through, 10 sec. rest
20 sec. Leg Tucks, 10 sec. rest
20 sec. Bicycle Kicks, 10 sec. rest
20 sec. Mountain Climbers X-Overs
40 sec. rest

 

Oleksiy Dakhno