Week of June 18th 2018

Monday, June 18th 2018

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

B.
Every 2 min. for 10 min.
Run 200m
Alt. DB Snatch 50/35lbs in the remaining time 

Score is total number of DB Snatches completed

Tuesday, June 19th 2018

A.
15 min. to work up to a heavy Sled Pull

B.
RX:
4 min. AMRAP
35 Double Unders
3 Bar Muscle Ups

rest 2 min.

4 min. AMRAP
35 Double Unders
5 C2B Pull Ups

rest 2 min.

4 min. AMRAP
35 Double Unders
7 Pull Ups

Fitness:
4 min. AMRAP
15 Double Unders
3 C2B Pull Ups

rest 2 min.

4 min. AMRAP
15 Double Unders
5 Pull Ups

rest 2 min.

4 min. AMRAP
15 Double Unders
7 Ring Rows (heel behind the line of the rig)

Wednesday, June 20th 2018

A.
5 sets to work up to a heavy set of 12 DB Bench Press

B.
20 min. AMRAP
10 Single Arm DB Push Press 50/35lbs
10 Single Arm DB Push Press 50/35lbs (other side)
10 Single Arm Russian Kettlebell Swing 24/16kg
10 Single Arm Russian Kettlebell Swing 24/16kg(other side)
10 Single Arm DB Overhead Walking Lunges 50/35lbs
10 Single Arm DB Overhead Walking Lunges 50/35lbs (other side)
10 Single Leg Box Jumps 15/12”
10 Single Leg Box Jumps 15/12” (other side)

Fitness:
Scale weight and box height as needed

Olympic weightlifting class

New cycle

Week 1 of 6

A.
Every 90 sec. for 12 sets
3 Squat Snatch, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 10 min.
3 Power Cleans @ 65-70%

C.
4 x 8 Box Back Squats, start @ 60% of 1 RM, rest 2 min.

D.
3x3 Snatch Grip Deadlift @ 100% of 1 RM Snatch

E.
5 min. easy bike

Thursday, June 21st 2018

A.
15 min. to work up to a heavy 32’ Sled Push


B.
RX:
For time
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Wall Balls 20/14lbs
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toes to bar

Fitness:
For time
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Wall Balls 14/10lbs
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Knees to arms

Friday, June 22nd 2018

A.
In 15 min. work up to a heavy set of 3 Front Squat with tempo, 4 sec. down, fast up

B.
“Grace”
30 Power Clean and Jerks for time 135/95lbs

C.
Cool down - 5 - 10 min. easy bike or row

Saturday, June 23rd 2018

A.
“Helen”
3 Rounds for time
400m Run
21 KB Swings 24/16kg
12 Pull Ups

Fitness:
Scale as needed

B.
3 Rounds for time
400m Run
50 Air Squats
15 Ring Dips

Fitness:
3 Rounds for time
400m Run
50 Air Squats
15 Bar Dips

Sunday, June 24th 2018

A.
15 min. to work up to a heavy set of 7 Back Squat

B.
EMOM fo 20 min.
1 - 12 Alt. DB Snatch 50/35lbs
2 - 12 Burpees
3 - KB Farmers Carry 32/24kg
4 - Sled Push

Olympic weightlifting class

New cycle

Week 1 of 6

A.
Every 90 sec. for 12 sets
3 Squat Clean and Jerk, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 10 min.
3 Power Snatch @ 65-70%

C.
4 x 8 Box Front Squats, start @ 60% of 1 RM, rest 2 min.

D.
3x3 Clean Pulls @ 100% of 1 RM Clean

E.
5 min. easy bike
 

Oleksiy Dakhno