Week of June 10th 2019

Monday, June 10th 2019

A.
3 x 8 Deadlift @ 65%

B.
RX:
5 Rounds
In a 2 min. window
10 Bar facing Burpees
10 DB Squats 50/35lbs
AMRAP of Power Clean and Jerk 155/105lbs
Rest 2 min.

Fitness:
5 Rounds
In a 2 min. window
10 Burpees
10 DB Squats 35/20lbs
AMRAP of Power Clean and Jerk 125/85lbs
Rest 2 min.

Score is a total power clean and jerks.

Tuesday, June 11th 2019

A.
RX:
4 Rounds for time
800m Run
8 Squat Snatch 135/95lbs
24 Toes to bar

Fitness:
4 Rounds for time
800m Run
8 Squat Snatch 95/65lbs
16 Toes to Rings

Competition:
4 Rounds for time
800m Run
8 Squat Snatch 155/105lbs
24 Toes to bar

Time cap 30 min.

Wednesday, June 12th 2019

A.
Work up to a heavy set of 3 Front Squat

B.
RX:
Teams of 2, share reps
15 min. AMRAP
10 - 20 - 30 - 40 - ….
Bench Press 135/95lbs
20 - 30 - 40 - 50 - ….
Cal. Row

Fitness:
Teams of 2, share reps
15 min. AMRAP
10 - 20 - 30 - 40 - ….
Bench Press 115/75lbs
20 - 30 - 40 - 50 - ….
Cal. Row

Thursday, June 13th 2019

A.
5 sets of 50’ Sled Push, rest 2 min.
RX: 70/35lbs on top
Fitness: 45lbs on top for men and an empty sled for women

B.
RX:
3 Rounds for time
400m Run
30 Single Arm DB Deadlift 55/35lbs
30 Single Arm DB Push Press 55/35lbs

Fitness:
3 Rounds for time
400m Run
30 Single Arm DB Deadlift 40/25lbs
30 Single Arm DB Push Press 40/25lbs

Competition:
3 Rounds for time
400m Run
30 Single Arm DB Deadlift 70/50lbs
30 Single Arm DB Push Jerk 70/50lbs

Friday, June 14th 2019

A.
Every 90 sec. for 10 sets
1 Hang Squat Snatch + 2 Squat Snatch

B.
RX:
15 min. AMRAP
35 Double Unders
15 Wall Balls 20/14lbs
10 Pull Ups

Fitness:
15 min. AMRAP
50 Single Skips
15 Wall Balls 14/10lbs
15 Ring Rows

Competition:
15 min. AMRAP
35 Double Unders
15 Wall Balls 20/14lbs
10 C2B Pull Ups

Saturday, June 15th 2019

RX:
A.
3 Rounds for time
400m Run
21 Power Cleans 75/55lbs
12 Bar Dips

15 min. time cap

Rest 5 min.

B.
3 Rounds for time
400m Run
20 Single Arm DB Hang Snatch 50/35lbs
12 Bar Dips

15 min. time cap

Fitness:
A.
3 Rounds for time
400m Run
21 Power Cleans 75/55lbs
15 Ring Push Ups

15 min. time cap

Rest 5 min.

B.
3 Rounds for time
400m Run
20 Single Arm DB Hang Snatch 40/25lbs
15 Ring Push Ups
15 min. time cap

Sunday, June 16th 2019

A.
4 x 10 Thruster, rest 3 min.
RX: start @ 135/95lbs
Fitness: start @ 95/65lbs

B.
Teams of 2, share reps
For time:
10 Rope Climbs 15’
150 Cal. Bike
10 Rope Climbs 15’

Olympic weightlifting class:

A.
20 min. to find 1 RM Squat Clean

B.
15 min. to find 1 RM Power Snatch

C.
20 min. to find 1 RM Deadlift

D.
10 min. easy bike


Oleksiy Dakhno