Week of June 13th 2016

Monday, June 13th 2016

A) For time, in teams of 2 share reps, one person working at a time

Option #1

2 Rounds
20 Bar Muscle Ups
80 Overhead Squats 75/53lbs
80 Strict HSPU’s to 1 abmat
100 Cal. Assault Bike

 

Option #2

2 Rounds
80 Pull Ups
80 Overhead Squats 75/53lbs
100 Push Ups
100 Cal. Assault Bike

 

Tuesday, June 14th 2016

A) Front Squat 6 x 2 @ 80% + 10-20lbs (same weight as Wednesday, June 8th)

B) Push Press, build up to a heavy set of 10, go every 2 min. for 6-7 sets

C) 100 Overhead Walking Lunges with 55/35lbs plate

 

Wednesday, June 15th 2016

A) 3 Rounds
400m run
rest 90 seconds
400m run
rest 90 seconds
400m run
rest 90 seconds
800m run
rest 3 minutes

*Wear a wristwatch with a stopwatch function if you have one. You can still do the workout if you don't have one.

 

Thursday, June 16th 2016

A) Back Squat, rest 3 - 5 min.

3 x 3 @ 95 % (or heavier than what you did on Monday if you had to squat lighter weight to work on form)

Warm up:
1 x 8 @ 50%
1 x 5 @ 60%
3 x 3 @ 70, 80, 90%

B) AMRAP in 12 min.
6 Toes to Bar
6 Box Jumps 24/20”
6 Burpees

 

Friday, June 17th 2016

A) Work up to a heavy set of 2 Split Jerk, then 3 x 2 @ 80% of that heavy set

B) 3 to 5 Rounds not for time
10 Strict Chin Ups
10 Strict Bar Dips
10/leg Single Leg Box Squats

 

Saturday, June 18th 2016

 

A) Front Squat 6 x 2 @ 80% + 10-20lbs (same weight as Tuesday, June 14th or Wednesday, June 8th)

 

B) For time, in teams of 2, share reps, one person works at a time

100 Power Cleans 95/63lbs
100 Push Jerk 95/63lbs
100 Weighted Sit Ups 30/20lbs with dumbbell

 

Sunday, June 19th 2016

 

A) For time, in teams of 2, share reps, one person works at a time

60 Alternating Single Arm DB Snatch 55/35lbs
40 Burpee Box Jumps
40 Alternating Single Arm DB Snatch 70/50lbs
40 Burpee Box Jumps
20 Alternating Single Arm DB Snatch 100/70lbs
40 Burpee Box Jumps

 

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