Week of July 25th 2016

Monday, July 25th 2016

 

A. “Double DT Lite”

10 Rounds

12 Deadlifts 105/70lbs

9 Hang Power Cleans 105/70lbs

6 Push Jerk 105/70lbs

(15 min. cap)

 

B. In teams of 2, alternating rounds

AMRAP in 10 min. of 20/15 Cal. on Assault Bike

 

Tuesday, July 26th 2016

 

A. Overhead Squat

12 - 12 - 12 -12

 

B. 60 Pull Ups for time

 

C. 60 Toes to Bar for time

 

Wednesday, July 27th 2016

 

A. For time

50 KB Swings 24/16kg

50 Walking Lunges with one KB 24/16kg

50 Double Unders

50 Burpees

50 Double Unders

50 Walking Lunges with one KB 24/16kg

50 KB Swings 224/16kg

 

B. In teams of 2, share reps

200 Sit Ups, partner holds plank

 

Thursday, July 28th 2016

 

A. Deadlift, rest as needed

15 - 15 - 15 - 15

 

B. Bench Press, rest as needed

15 - 15 - 15 - 15

 

C. Leg raises on parallel bars 3-4 sets of 7-10 reps

 

Friday, July 29th 2016

A) 5 Rounds

400m Run

10 Alt. Single Arm DB Snatch 70/50lbs

 

B) AMRAP in 10 min.

10 BTN Shoulder Press 95/65lbs

10 Strict Chin Ups


 

Saturday, July 30th 2016

 

A. For time

300 Wall Balls 20/14lbs

 

B. 10 min. Easy pace Run, Row or Bike

 

Sunday, July 31st 2016

 

A) “Duece-Duece”

22 Toes to Bar

22 Power Clean and Jerks 95/65lbs

160m Shuttle Sprint

 

B) Work up to 1RM Power Clean

 

Oleksiy Dakhno