Week of June 6th 2016

Monday, June 6th 2016

 

A.

Week 4 Day 1

 

Back Squat, rest 3 - 5 min.

5 x 5 @ 85 % (or heavier than what you did in previous weeks if you had to squat lighter weight to work on form)

 

Warm up:

1 x 10 @ 40%

3 x 5 @ 60, 70, 80%

 

B.

4 x 10 DB Z Press

 

Tuesday, June 7th 2016

 

A.

In teams of 2, alternating rounds

 

Option #1

AMRAP in 20 min.

20 Double Unders or 40 Single Skips

6 Pull Ups

6 Strict HSPU’’s to 1 Abmat or Push Ups

6 T2B or 8 V-Sit Ups

 

Option #2

AMRAP in 20 min.

20 Double Unders

2 Bar Muscle Ups

4 HSPU’s

6 Toes to Bar

 

B. With a partner

3 Rounds

Partner A - 400m Run

Partner B - 30/20 Cal. Assault Bike

Partner A - 30/20 Cal. Assault Bike

Partner B - 400m Run

 

Wednesday, June 8th 2016

 

A.

Work up to  a heavy complex of 1 Hang Power Snatch + 1 Power Snatch

B.

W4D2 Front Squat 6 x 2, 10 - 20lbs heavier than last week, rest 3 min.


 

Thursday, June 9th 2016

 

A.

5 Rounds for total reps, weight goes up each round

AMRAP in 3 min. of

400m Run

AMRAP Power Clean and Jerk

Rest 1 min.

 

Weight for each round - 95/63lbs, 135/83lbs, 165/103lbs, 185/123lbs, 205/133lbs

 

B.

3 Rounds

1 min. Plank, rest 1 min.

1 min. Holow Hold, rest 1 min.

 

Friday, June 10th 2016

 

A.

Back Squat, rest 3 - 5 min.

4 x 4 @ 90 % (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%

3 x 4 @ 65, 75, 85%

 

B. 100 Overhead Walking Lunges with 55/35lbs plate

 

Saturday, June 11th 2016

 

A.

Work up to a heavy set of 3 Split Jerk

 

B.

“Nicole”

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Max rep Pull-ups

 

Sunday, June 12th 2016

 

A.

For time:

50 KB Swings 24/16kg

50 Wall Balls 20/14lbs

 

Rest 5 min.

 

B.

For time:

3 Rounds

200m Run

10 Thrusters 95/63lbs

10 Bar Facing Burpees

 

Rest 5 min.

 

C. For time

15 Overhead Squats 95/63lbs

30 DB Push Press 45/30lbs

15 Overhead Squats 95/63lbs

Oleksiy Dakhno