Week of June 25th 2018

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Monday, June 25th 2018

A.
RX:
8 Rounds
1 min. 20/15 Cal. Row
1 min. 20/15 Cal. Bike
2 min. 400m Run
1 min. Rest

*Stagger starts to accommodate rowers. Make sure 400m run is followed by 1 min rest

Fitness:
8 Rounds
1 min. 15/10 Cal. Row
1 min. 15/10 Cal. Bike
2 min. 400m Run
1 min. Rest

*Stagger starts to accommodate rowers. Make sure 400m run is followed by 1 min. Rest

Tuesday, June 26th 2018

A.
“12 Days of Christmas” 

Fitness:
1 Squat Clean and Jerk 115/75lbs
2 Burpee box jumps 24/20”
3 Box Jumps 30/24”
4 DB Manmakers 35/25lbs
5 Jumping Pull Ups
6 Ring Rows
7 Push Ups
8 KB Swings 24/16kg
9 Power Cleans 115/75lbs
10 Cal. Assault Bike
11 Front Squats 115/75lbs
12 Push Jerks 115/75lbs

RX:
1 Bar Muscle Up
2 Squat Clean and Jerk 175/115lbs
3 Strict HSPU’s
4 DB Snatch 70/50lbs (alternate every 2 reps)
5 Box Jumps 30/24”
6 Bar facing burpees
7 Chest to bar pull ups
8 Toes to bar
9 Ring Dips
10 Power Cleans 175/115lbs
11 Push Jerks 175/115lbs
12 Front Squats 175/115lbs

Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Compare to December 18 2017

Wednesday, June 27th 2018

A.
15 min. to work up to a heavy seated sled pull

B.
RX:
15 min. AMRAP
100 Double Unders
30 KB Swings 24/16kg
100 Double Unders
30 Wall Balls 20/14lbs
100 Double Unders
30 DB Hang Clean and Jerk 50/35lbs
100 Double Unders
30 Ring Push Ups

Fitness:
100 Single Skips
30 KB Swings 16/12kg
100 Single Skips
30 Wall Balls 14/10lbs
100 Single Skips
30 DB Hang Clean and Jerk 35/20lbs
100 Single Skips
30 Push Ups

Olympic weightlifting class

New cycle

Week 2 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

Thursday, June 28th 2018

A. 
Every 75 sec. for 10 sets
3 Hang Power Snatch, add weight every 2-3 sets

B.
3 Rounds for time
21 Deadlifts 185/135lbs
15 DB Push Press 55/35lbs
9 Over the box jumps 24/20”

Compare to June 10, 2017

Friday, June 29th 2018

A.
In 15 min. work up to a heavy set of 3 Front Squat with tempo, 5 sec. down, fast up

B.
RX:
20 min. AMRAP
1 Squat Clean 205/145lbs
3 Strict HSPU’s
5 Strict Chin Ups


Fitness:
20 min. AMRAP
1 Squat Clean 155/105lbs
2 Strict HSPU’s to 1 abmat
3 Strict Chin Ups

Saturday, June 30th 2018

A.
4-5 Rounds, each round = sprint
20/15 Cal. Bike (all out)
50m Sled Push (all out)
100m Sprint (all out)
5-8 min. Rest

Sunday, July 1st 2018

HAPPY CANADA DAY!

Yamnuska Mountain Hike

Meet at the start of the trail at 9am. If carpooling meet at the gym at 7:45am

Monday, July 2nd 2018

A.
RX:
EMOM for 30 min.
1st min. 10 Thrusters 95/65lbs
2nd min. 10 Toes to bar
3rd min. 10 Single Arm DB Hang Clean and Jerk 70/50lbs (5/side)
4th min. 20/15 Cal. Row or Bike
5th min. rest

*stagger starts to accommodate equipment 

Fitness:
EMOM for 30 min.
1st min. 10 Thrusters 65/45lbs
2nd min. 10 Knees to arms
3rd min. 10 Single Arm DB Hang Clean and Jerk 50/35lbs (5/side)
4th min. 15/10 Cal. Row or Bike
5th min. rest

*stagger starts to accommodate equipment
 

Oleksiy Dakhno