Week of July 1st 2019

Monday, July 1st 2019

HAPPY CANADA DAY!

A.
RX:
7 total sets 152 sec. work/ 152 sec. Rest:
(A→B→A→B→A→B→A)

A.
152 sec. AMRAP
1 Power Clean 225/155lbs
5 HSPU’s
20 Double Unders

152 sec. REST

B.
152 sec. AMRAP
10 Bar Dips
5 Deadlifts 225/155lbs
200m Run

152 sec. REST

Fitness:
7 total sets 152 sec. work/ 152 sec. Rest:
(A→B→A→B→A→B→A)

A.
152 sec. AMRAP
1 Power Clean 185/125lbs
5 DB Push Press 50/35lbs
20 Single Skips

152 sec. REST

B.
152 sec. AMRAP
10 Push Ups
5 Deadlifts 185/125lbs
200m Run

152 sec. REST

Tuesday, July 2nd 2019

A.
4 x 8 Sumo Deadlift 70-72% of 1 RM or about 77-80% of 3 RM

B.
4 x 8 Bench Press, start @ 70%, go up in weight each set

C.
4 x 8 Supinated Grip Barbell Rows, heavier than two weeks ago, add weight each set


Wednesday, July 3rd 2019

A.
20 min. to work up to a heavy set of 3 of One and a Quarter Front Squats

B.
RX:
“Fran”
21 - 15 - 9
Thrusters 95/65lbs
Pull Ups

Fitness:
21 - 15 - 9
Thrusters 75/55lbs
Banded Pull Ups

Compare to March 19th 2019

Thursday, July 4th 2019

A.
RX:
Teams of 2, share reps, one person working at a time
25 min. AMRAP
1000m Row
1 mile Bike
50 KB Swings 24/16kg

Fitness:
Teams of 2, share reps, one person working at a time
25 min. AMRAP
1000m Row
1 mile Bike
50 KB Swings 20/12kg

Friday, July 5th 2019

A.
Kipping Handstand Push Up practice

Intermediate:
Work up to a challenging set of 3 Deficit HSPU’s

Advanced:
3 x 10 Deficit HSPU’s, increase deficit each set if you can, start @ 4/2” deficit, rest 3-4 min.

B.
Fitness:
20 min. AMRAP
50 Wall Balls 14/10lbs
50 Lateral Over the Bar Jumps
40 Sit Ups
40 Box Jumps 24/20”
30 Ring Rows
30 Burpees
20 Power Cleans 115/75lbs
20 Push Jerks 115/75lbs
10 Power Snatch 115/75lbs
10 Burpee Jumping Pull Ups

RX:
20 min. AMRAP
50 Wall Balls 20/14lbs
50 Double Unders
40 Box Jumps 24/20”

40 Toes to bar
30 Pull ups
30 Burpees
20 Power Cleans 135/95lbs
20 Push Jerks 135/95lbs
10 Power Snatch 135/95lbs
10 Burpee Chest to Bar Pull Ups

Competition:
20 min. AMRAP
50 Wall Balls 20/14lbs
50 Double Unders
40 Box Jumps 24/20”
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Burpees
20 Power Cleans 135/95lbs
20 Push Jerks 135/95lbs
10 Power Snatch 135/95lbs
10 Bar Muscle Ups

Saturday, July 6th 2019

A.
RX:
5 Rounds for time
800m Run
12 DB Devil Press 50/30lbs
12 DB Thrusters 50/30lbs

40 min. time cap

Fitness:
5 Rounds for time
800m Run
12 DB Devil Press 35/20lbs
12 DB Thrusters 35/20lbs

40 min. time cap

Competition:
5 Rounds for time
800m Run
9 DB Devil Press 55/35lbs
3 Ring Muscle Ups
9 DB Thrusters 55/35lbs
3 Ring Muscle Ups

40 min. time cap

Sunday, July 7th 2019

A.
HERO WOD

“GLEN”
30 Power Clean and Jerks 135/95lbs
1 Mile Run
10 Rope Climbs 15’
1 Mile Run
100 Burpees

Fitness:
30 Power Clean and Jerks 115/75lbs
1 Mile Run
10 Rope Climbs 12’
1 Mile Run
100 Burpees

Olympic weightlifting class:

A.
5 x (1 Hang Squat + 1 Hang Squat from below knees + 2 Squat Snatch @ 73-78%)

B.
6 x (2 Hang Power Clean and Jerk + 2 Power Clean and Jerk @ 78%)

C.
7 x 2 Front Squat, start @ 70%, go up each set

D.
10 min. easy bike or row


Oleksiy Dakhno