Week of July 30th 2018

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Monday, July 30th 2018

A.
RX:
300 Wall Balls 20/14lbs for time

Fitness:
“Karen”
150 Wall Balls 20/14lbs for time

Compare to July 30, 2017

B.
10 min. easy bike or row

Tuesday, July 31st 2018

A.
RX:
For time:
1 mile run
2000m Row
30 Power Clean and Jerk 155/105lbs

Fitness:
For time:
1 mile run
2000m Row
30 Power Clean and Jerk 115/75lbs

B.
5 min. easy bike

Wednesday, August 1st 2018

A.
5 sets
100’ Sled Sprint, rest as needed

B.
💪💪💪
4 Rounds (heavier than last week, 3 sec. down, fast up on each)
8 DB Bench Press, rest 1 min.
8 DB Biceps Curls, rest 1 min.
8 DB Single Arm Rows, rest 1 min.
8 DB Lateral Raises, rest 1 min.
Olympic weightlifting class

Week 1 of 6

A.
Every 2 min. for 20 min.
2 Power Clean into Front Squat + 2 Jerks, start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
2 Hang Power Snatch from below knees, restart each rep from the floor, start @ 60%

C.
5 x 3 Snatch high pulls @ 90-95% of 1 RM Snatch

D.
15 min to work up to a heavy set of 4 Box Back Squat

E.
5 min. easy bike

Thursday, August 2nd 2018

2 sets of 5 intervals of 90-seconds Work : 90-seconds Recovery, Rest 6 minutes between sets

A. 90-second AMRAP
10 cal Assault bike
10 DB Hang power clean and jerk 50/35lbs
10 DB box step over 50/35lbs

Recover for 90-seconds before B

B. 90-second AMRAP
200m Run
Then AMRAP
10 Box jump 24/20″
10 KB swings 32/24kg

Recover for 90-seconds before A

Rest 6 minutes before your 2nd set

A – B – A – B – A, REST, B – A –B – A – B.

Fitness:
35/20lbs - dumbbells
20/15” - box jumps
24/16kg - kettlebells 

Friday, August 3rd 2018

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

B.
RX:
21 - 15 - 9
Pull Ups
Toes to bar
HSPU’s
Push Ups

Time cap 15 min.

Saturday, August 4th 2018

A.
Work up to a heavy set of 2 Turkish get ups on each side

B.
RX:
EMOM for 20 min.
1 - 8 Ring Dips + 30 Double unders
2 - 230/200m Row
3 - 8 Power Snatch 95/65lbs + 10/7 Cal. Bike
4 - REST

Fitness:
EMOM for 20 min.
1 - 5 Bar Dips + 30 Single Skips
2 - 230/200m Row
3 - 8 Power Snatch 65/45lbs + 10/7 Cal. Bike
4 - REST

Sunday, August 5th 2018

A.
15 min. to work up to a heavy set of 2 Back Squat

B.
Teams of 2, share reps
5 Rounds
500’ Farmers Carry 32/24kg KB’s or 70/50lbs DB’s
400’ Sled Push

Olympic weightlifting class

Week 1 of 6

A.
Every 90 sec. for 15 min.
2 x  1 Power Snatch into OHS , start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
2 Hang Power Cleans from below knees, restart each rep from the floor, start @ 60%

C.
5 x 3 Clean high pulls @ 90-95% of 1 RM Clean

D.
15 min to work up to a heavy set of 4 Box Front Squat

E.
5 min. easy bike

Oleksiy Dakhno