Week of June 11th 2018

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Monday, June 11th 2018

A.
20 min. to work up to a heavy set of 1 Deadlift
(10 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - …)

B.
15 min. to work up to a heavy set of 1 Bench Press
(10 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - …)

C.
15 min. to work up to a heavy set of 1 Weighted Chin up
(5 - 4 - 3 - 2 - 1 - 1 - 1 - …)

Tuesday, June 12th 2018

A.
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.

Fitness:
1 Mile Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run

50 min. time cap

June 28, 2017

November 8, 2016

September 19, 2016

Wednesday, June 13th 2018

A.
EMOM for 15 min.
1 Hang Power Snatch, add weight every 2-3 sets

B.
RX:
3 Rounds for time
20 KB Swings 24/16kg
20 Box Jumps 24/20”
20/15 Cal. Row ro Bike
rest 90 sec.

Fitness:
3 Rounds for time
20 KB Swings 16/12kg
20 Box Jumps 20/15”
15/10 Cal. Row ro Bike
rest 90 sec.
*change order of exercises each round

Compare to Wednesday, September 21st 2016

Olympic weightlifting

Week 12 of 12, Day 1

A.
25 min. to work up to a heavy set of 1 Squat Snatch

B.
25 min. to work up to a heavy set of 1 Power Clean and Jerk

C.
10 min. easy bike or row

Thursday, June 14th 2018

A.
RX:
4 Rounds

2 min. 30 sec. AMRAP
12 Power Cleans 95/65lbs
12 Shoulder to overhead 95/65lbs
200m Run

Rest 2 min.

2 min. 30 sec. AMRAP
30/20 Cal. Bike or Row
12 DB Hang Snatch 50/35lbs (6/6)
12 Burpees

Rest 2 min.

Fitness:
4 Rounds

2 min. 30 sec. AMRAP
12 Power Cleans 65/45lbs
12 Shoulder to overhead 65/45lbs
200m Run

Rest 2 min.

2 min. 30 sec. AMRAP
20/15 Cal. Bike or Row
12 DB Hang Snatch 35/20lbs (6/6)
12 Burpees

Rest 2 min.

Friday, June 15th 2018

A.
EMOM for 10 min.
15 - 40 Double Unders

B.
Butterfly Pull Ups practice

C.
EMOM for 10 min.
1 - 6 Ring Dips

Saturday, June 16th 2018

A.
15 min. to work up to a heavy set of 1 Split Jerk

B.
RX:
Every 20 sec. for 10 min.
1 Squat Clean 185/135lbs

Fitness:
Every 20 sec. for 10 min.
1 Squat Clean 125/85lbs

C. 
Cool down - 5 min. Easy bike or row

Sunday, June 17th 2018

A.
Handstand walk practice

B.
RX:
For time
800m Run
50 Thrusters 75/55lbs
50 Toes to Bar
800m Run

Fitness:
For time
800m Run
50 Thrusters 75/55lbs
50 Knees to arms
800m Run

Olympic weightlifting

Week 12 of 12, Day 1

A.
25 min. to work up to a heavy set of 1 Squat Clean and Jerk

B.
25 min. to work up to a heavy set of 1 Power Snatch

C.
10 min. easy bike or row
 

Oleksiy Dakhno