Week of July 4th 2016

Monday, July 4th 2016

 

A. EMOM for 20 min.

(1) - 20 KB Swings

(2) - 12 Burpees

 

Option #1 - 24/16kg Kettlebell

Option #2 - 20/12kg Kettlebell, 9 Burpees

 

B. Leg raises on parallel bars

3-4 sets of 7-10 reps

 

Tuesday, July 5th 2016

 

A. Team of 2 – For time

60 Bear Complex

* Switch every rep (30 Reps each)

 

Option #1 - 155/103lbs

Option #3 - 125/83lbs

Option #2 - 115/73lbs

 

B. Double Unders practice

 

Beginner: 5 min. practice

Advanced: 10 sets of 25 unbroken double unders

 

Wednesday, July 6th 2016

 

A. For time

10-9-8-7-6-5-4-3-2-1

Power Clean and Jerk 95/63lbs

Strict HSPU’s to 1 Abmat

 

or

 

10-9-8-7-6-5-4-3-2-1

Power Clean and Jerk 95/63lbs

Push Ups

 

B. For time

10-9-8-7-6-5-4-3-2-1

Pull Ups

Toes 2 Bar

Burpee Box Jumps 24/20”

 

or

 

10-9-8-7-6-5-4-3-2-1

Ring Rows

V-Sit Ups

Burpees over the Bar

 

Thursday, July 7th 2016

 

A. 5km run

 

Compare to April 18th 2016

 

Friday, July 8th 2016

 

A. 10 Rounds for time

12 Deadlifts 135/93lbs

10 Wall Balls 20/14lbs

8 DB Hang Power Clean to Push Press 35/25lbs

 

B. 400m Farmers Carry 24/16kg KB’s or 55/35lbs DB’s

 

Saturday, July 9th 2016

 

A. Work up to a heavy set of 8 Overhead Squat, rest 2-3 min.

A1. Perform max. reps @ 80% of that heavy set

 

B. For time

10-9-8-7-6-5-4-3-2-1

DB Bench Press 55/35lbs

Strict Chin Ups

 

Sunday, July 10th 2016

 

A. For time

10-15-20-25-30

3x Double Unders

Cal. Assault Bike

 

B. 10-20-30

Single Leg Box Squats

Alt. DB Snatch (1st set 70/50lbs, 2nd set 55/35lbs and 3rd set 35/25lbs)

 

Oleksiy Dakhno