Week of July 16th 2018

Monday, July 16th 2018

A.
EMOM for 15 min.
1 Power Clean + 1 Squat Clean, start @ 60%, go up every 2 - 3 sets

B.
RX:
For time:
800m Run
60 Single Arm DB Shoulder to Overhead 50/35lbs (30/30)
45 Wall Balls 20/14lbs
30 Over the Box Jumps 24/20”
15 Power Cleans 185/135lbs

Time cap 15 min.


Fitness:
For time:
800m Run
60 Single Arm DB Shoulder to Overhead 35/20lbs (30/30)
45 Wall Balls 14/10lbs
30 Over the Box Jumps 20/15”
15 Power Cleans 135/95lbs

Time cap 15 min.

Tuesday, July 17th 2018

A.
3 Rounds
800m Run, 2 min. rest
400m Run, 1 min. rest
200m Run, 5 min. rest

Compare to May 15, 2018

B.
Cool down - 5-10 min. Bike or row

Wednesday, July 18th 2018

A.
For time:
21 - 15 - 9 Thrusters 135/95lbs
15 - 11 - 7 Bar Muscle Ups
9 - 7 - 5 Over The Box Jump Burpees 30/24”

Options:
Thrusters → 115/75lbs → 95/65lbs
Bar Muscle Ups → Chest to bar pull up (21-15-9) → Pull up (21-15-9) → Banded Pull up (21-15-9)
Over The Box Jump Burpees → 24/20” → 20/15”

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

Olympic weightlifting class

New cycle

Week 5 of 6

A.
Every 75 sec. for 15 sets
1 Squat Clean and Jerk, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 8 min.
5 Power Snatch @ 65-70%

C.
7x1 Clean Pull @ 110 -115% of 1 RM Clean

D.
5 x 6 Box Front Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

E.
5 min. easy bike

Thursday, July 19th 2018

A.
HAPPY BIRTHDAY NICKI!
As you may or may not know Nicki has a genetic lung disease called Cystic Fibrosis. Today we are doing a WOD in honour of all warriors trying to win the battle against disease. It’s going to be a fun one! Kids with cystic fibrosis call it 65 roses as it’s easier to say.

A. 65 Roses Throwdown
Teams of 2, share reps

Cash in: 400m Run

5 Rounds
13 Box Jumps 24/20”
13 Power Cleans 115/75lbs
13 Deadlift 115/75lbs
13 Power Snatch 115/75lbs
13 Overhead Squats 115/75lbs

Cash out: 65 Cal. Bike or Row

Friday, July 20th 2018

A.
In 15 min. work up to a heavy set of 5 Front Squat with tempo, 3 sec. down, 2 sec. pause at the bottom, fast up

B.
💪💪💪
4 Rounds (3 sec. down, fast up on each)
10 DB Bench Press, rest 1 min.
10 DB Biceps Curls, rest 1 min.
10 DB Single Arm Rows, rest 1 min.
10 DB Lateral Raises, rest 1 min.

Saturday, July 21st 2018


A.
Work up to a heavy set of 4 Turkish get ups on each side

B.
RX:
20 min. AMRAP
400m Run
Max. unbroken chest to bar pull ups
400m Run
Max unbroken toes to bar

Fitness:
20 min. AMRAP
400m Run
Max. unbroken pull ups
400m Run
Max unbroken knees to arms

Sunday, July 22nd 2018

A.
15 min. to work up to a heavy set of 7 Back Squat (try heavier than last week)

B.
5 Rounds, each round = sprint
2 Lengths Sled Push
10 Over the box Jumps 24/20”
10 Power Snatch 75/55lbs
Rest 2 min.

Olympic weightlifting class

New cycle

Week 5 of 6

A.
EMOM for 15 min.
1 Squat Snatch, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 8 min.
5 Power Clean @ 65-70%

C.
7x1 Snatch Deadlift @ 110 -115% of 1 RM Clean

D.
5 x 6 Box Back Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

E.
5 min. easy bike
 

Oleksiy Dakhno