Week of July 24th 2017

Monday, July 24th 2017

A.
AMRAP in 20 min.
25 Double Unders
10 HSPU’s
25 Double Unders
10 Power Cleans (add weight each round)

*95/65lbs, 115/75lbs, 135/95lbs, 155/110lbs, 175/125lbs, 195/135lbs, 215/145lbs, 225/155lbs, 235/160lbs, 245/165lbs

B.
2 Rounds
80 Bicycle Kicks
20 Jackknife sit ups (10 each side)
30 sec. Side Plank R
30 sec. Side Plank L

Tuesday, July 25th 2017

A.
Work up to a heavy set of:
7 DB Shoulder to overhead

B.
For time:
21 - 15 - 9
Front Squat 95/65lbs
Burpees
Time cap 6 min.

REST 5 min.

For time
21 - 15 -9
Deadlifts 185/135lbs
Box Jumps 24/20”

Wednesday, July 26th 2017

A.
Teams of 2, share reps, one person working at a time
AMRAP in 20 min.
20 Overhead Squats 115/75lbs
30 Chest to Bar Pull Ups
400m Run (together)

B.
Work up to a heavy set of:
2 Turkish Get Up (each side)

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 1


B.
5 x 3 TNG Squat Snatch @ 82-85% of 1 RM, rest as needed

C.
5 x 3 Power Clean + 3 Push Jerk @ 82-85% of 1 RM, rest as needed

D.
Cool Down - 10 min. easy run, bike or row

Thursday, July 27th 2017

A. Work up to a heavy set of:
8 Alt. Single Arm DB Snatch

B.
Work up to a heavy set of:
8 DB Power Cleans

C.
Teams of 2, share reps, one person working at a time
AMRAP in 7 min.
Burpee toes to bar 

Friday, July 28th 2017

A.
5 Rounds for time
800m Run
30 Wall balls 20/14lbs
10 Push Jerks 155/105lbs

Saturday, July 29th 2017

 A.
Teams of 2, for 20 min. alternate with your partner 60 sec. work and 60 sec. rest
AMRAP
7 Cal. Bike or Row
7 Power Snatch 75/55lbs
7 Burpees
7 Pull Ups

B.
For 6 min. alternate with your partner 30 sec. work and 30 sec. rest
Side Plank

Sunday, July 30th 2017

A.
Work up to a heavy set of:
3 Hang Power Snatch (from below knees)

B.
For time
30 - 25 - 20
KB Swings 24/16kg
Overhead Walking Lunges w/plate 55/35lbs
Sit Ups

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 1


B.
5 x 3 TNG Squat Clean 82-85% of 1 RM, rest as needed

C.
5 x 2 Hang Power Snatch 82-85% of 1 RM, rest as needed

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno