Week of June 3rd 2019

Monday, June 3rd 2019

A.
“Lumberjack 20”
For Time:
20 Deadlifts 275/185 lb
400m Run
20 Kettlebell Swings 32/24kg
400m Run
20 Overhead Squats 115/75lbs
400m Run
20 Burpees
400m Run
20 C2Br Pull Ups
400m Run
20 Box Jumps 24/20”
400m Run
20 Dumbbell Squat Cleans 50/35lbs
400m Run

Time cap 35 min.

Fitness:

For Time:
20 Deadlifts185/125 lb
400m Run
20 Kettlebell Swings 24/16kg
400m Run
20 Overhead Squats 75/55lbs
400m Run
20 Burpees
400m Run
20 Pull Ups
400m Run
20 Box Jumps 24/20”
400m Run
20 Dumbbell Squat Cleans 35/20lbs
400m Run

Time cap 35 min.

Tuesday, June 4th 2019

A.
5 Sets, each for time, rest 2 min. in between
RX: 10 Thrusters 115/75lbs + 12 Toes to bar
Fitness: 10 Thrusters 95/65lbs + 12 KBS 24/16kg

B.
5 Sets, each for time, rest 2 min. in between
RX: 20/15 Cal. Row + 10 Burpee Box Jumps 24/20” + 10 Double DB Snatch 50/35lbs
Fitness: 15/10 Cal. Row + 10 Burpees + 10 Double DB Snatch 35/20lbs

Wednesday, June 5th 2019

A.
Every 75 sec. for 12 sets, start @ 65%, go up every 2-3 sets
2 Squat Snatch

B.
Fitness
For time:
9 - 7 - 5 - 3
Power Clean 125/85lbs
Push Jerk 125/85lbs


RX
For time:
9 - 7 - 5 - 3
Power Clean 155/105lbs
Push Jerk 155/105lbs

Competition
For time:
9 - 7 - 5 - 3
Power Clean 185/135lbs
Push Jerk 185/135lbs

Thursday, June 6th 2019

A.
Teams of 2, share reps

RX:
3 Rounds
1500m Row
400m Farmer Carry 32/24kg KB’s or 70/55lb DB’s
100 Wall Facing Shoulder Taps (https://www.youtube.com/watch?v=NFEE9IWg5qY)

Fitness:
3 Rounds
1500m Row
400m Farmer Carry 24/16kg KB’s or 50/35lbs DB’s
100 Push Press 45/35lbs (empty barbell)

Competition:
3 Rounds
1500m Row
400m Farmer Carry 32/24kg KB’s or 70/55lb DB’s
100’ HS Walk (https://www.youtube.com/watch?v=NFEE9IWg5qY)

Friday, June 7th 2019

A.
3 x 8 Front Squat @ 65%

B.
Fitness:
3 Rounds
12 Power Snatch 95/65lbs
150 Single Skips

RX:
3 Rounds
12 Power Snatch 135/95lbs
100 Double Unders

Saturday, June 8th 2019

A.
Push Press
5 - 5 - 5 - 5 - 5

B.
RX:
15 min. AMRAP
10 Alt. Single-Leg Cross Toes to Bar
15 DB Hang Clean and Press 40-50/25-35lbs
20 Over the box step overs 24/20”

Fitness:
15 min. AMRAP
10 Alt. Single-Leg Cross V-Sit Ups
15 DB Hang Clean and Press 30-40/15-25lbs
20 Over the box step overs 24/20”

Sunday, June 9th 2019

A.

RX:
4 Rounds for total reps
1 min. Wall balls 20/14lbs
1 min. Alt. DB Snatch 50/35lbs
1 min. Box Jumps 24/20"
1 min. Single Arm DB Push Press 50/35lbs
1 min. Cal. Row
1 min. rest

Fitness:
4 Rounds for total reps
1 min. Wall balls 14/10lbs
1 min. Alt. DB Snatch 35/20lbs
1 min. Box Jumps 20/15"
1 min. Single Arm DB Push Press 35/20lbs
1 min. Cal. Row
1 min. rest

Olympic weightlifting class:

A.
20 min. to find 1 RM Snatch

B.
15 min. to find 1 RM Power Clean

C.
20 min. to find 1 RM Front Squat

D. 
10 min. easy bike