Week of July 15th 2019

Monday, July 15th 2019

Try to improve from two weeks ago.

A.

Beginner:

4 x 10 - 30 Push Ups (unbroken, pick a challenging # and try to do it each set unbroken, rest 3-5 min.)

Advanced (only if you can do 30/20 unbroken push ups for 4 sets, if not, then work on your push ups, you have work to do):

4 x 8 - 12 Bar Dips (unbroken, strict or kipping, weighted or bodyweight, pick what challenges you, rest 3-5 min.)

*NO BANDS!

B.
RX:
5 Rounds
400m Run
10 Squat Cleans 155/105lbs

Fitness:
5 Rounds
400m Run
10 Hang Squat Cleans 125/85lbs

Time cap 21 min.

Tuesday, July 16th 2019

A.
4 x 6 Sumo Deadlift 75% of 1 RM or about 82% of 3 RM

B.
4 x 6 Bench Press, start @ 70%, go up in weight each set

C.
5 x 6 Supinated Grip Barbell Rows, heavier than two weeks ago, add weight each set

Wednesday, July 17th 2019

A.
Beginner:
Kipping Pull Up practice

Intermediate:
EMOM for 10 min. 3-6 unbroken kipping pull ups

Advanced:
5 sets of 15-20 Unbroken Pull-Ups, rest 2 min.

Competition:

5 sets of 15-20 Unbroken C2B Pull-Ups, rest 2 min.

B.
RX:
10 Rounds
35 Double Unders
9 KB Swings 24/16kg

Fitness:
10 Rounds
18 Double Unders
9 KB Swings 20/12kg

Competition:
32/24kg

Time cap. 15 min.

Thursday, July 18th 2019

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

B.
EMOM
1st min:
1 Burpee
1 Shoulder to Overhead 95/65lbs
2nd min:
2 Burpee
2 Shoulder to Overhead 95/65lbs

Keep adding 1 Burpee and 1 Shoulder to Overhead until you can’t complete required work within a minute.

Friday, July 19th 2019

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

Compare to July 19th 2018

IMG_20180719_192630.jpg

Saturday, July 20th 2019

A.
“Holleyman”
30 Rounds
5 Wall balls 20/14lbs
3 HSPU’s
1 Power Clean 225/155lbs

Time cap 35 min.

Fitness:
30 rounds
5 Wall Balls 20/14lbs
3 DB Push Press 50/35lbs
1 Power Clean 165/115lbs

Sunday, July 21st 2019

RX:

A.
3 Rounds
400m Run
15 Toes to bar
9 Burpee box jumps 24/20”

Time cap 16 min.

B.
3 Rounds
400m Run
15 Toes to bar
9 Bar Dips

Time cap 16 min.

Fitness:

A.
3 Rounds
400m Run
15 Toes to rings
9 Burpee box jumps 24/20”

Time cap 16 min.

B.
3 Rounds
400m Run
15 Toes to rings
15 Push Ups

Time cap 16 min.

Olympic weightlifting class:

A.
5 x (1 Hang Squat + 1 Hang Squat from below knees + 1 Squat Snatch @ 75-80%, heavier than 2 weeks ago)

B.
6 x (1 Hang Power Clean and Jerk + 2 Power Clean and Jerk @ 80%)

C.
7 x 3 Front Squat, start @ 70%, go up each set

D.
10 min. easy bike or row 



Oleksiy Dakhno