021211 Пятница

“Fairbrother”
10 rounds for time:

3 Ring dips
8 Pull Ups
2 Deadlifts 100 kg

301111 Среда

WTD Pull-ups
3,3,3,3,3

5 rounds of;

In a 5 minute window, run 400m once and then do 30 box jumps (24″, 20″). In the remaining time, get a /40kg bar from shoulder to overhead for max reps.

281111 Понедельник

15 burpee box jumps (24″/20″)
15 dumbell clusters (20kg/10kg)
30 sit ups
12 burpee box jumps (24″/20″)
12 dumbell clusters (20kg/10kg)
24 sit ups
9 burpee box jumps (24″/20″)
9 dumbell clusters (20kg/10kg)
18 sit ups

251111 Пятница

A. back squat - 5,5,5; rest 4 min
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C1 French pull-ups; amrap (-1) x 3; rest 2 min
C2 ring push ups @ 2222; amrap (-2) x 3; rest 2 min


1-15 KBS breathing ladder - 24kg
(1 swing, 1 breath, 2 swings, 2 breaths...)

2311111 Среда

Push Jerk 2-2-2-2-2

Volkswagen
21,15,9 reps of:
Bodyweight bench press
Pull ups

211111 Понедельник

3 Rounds of

10 Walking lunge
10 Burpee box jumps

Strength - Deadlift

3-3-3-3-3

Conditioning

10min amrap
5 thruster 35kg
7 comp press up
9 box jump 54sm

161111 Среда

“Gregs”

12 min AMRAP:
6 Burpees (jump to touch an object 1 fist above an out reached hand)
8 Front Squats (35kg/25kg)
12 Kettlebell Swings (24kg/16kg)
At 12mins Row for 6 mins for max calories
Once complete immediately begin a second
12 min AMRAP of:
6 Press Ups
8 Sumo Deadlift High Pulls (35kg/25kg)
12 Box Jumps (20″)

141111 Понедельник

TGU


For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
16 kg Turkish Get-up, 20 reps, alternating arms

111111Пятница

KB Press
KB PPress
KB PJerk
5/5/5x 16kg

4 sets:
7 Russian KBS 24 kg
7 down and ups
Rest 90 sec

4 sets:
10 back extensions 10 kg
10 hanging knee raises
Rest 90 sec

4 sets:
Row 150 m
10 push ups
Rest 90 sec

4 sets:
10 step ups with sandbag
7 chin ups
Rest 90 sec