261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HS hold for 20 sec x 3; rest 1 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ 

9 chin ups

18 BJ 

...etc

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
50 Songle unders
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

191212 Среда

10 min amrap @80%

Row  200m

7 thrusters  2KB 16kg

7 chin ups

rest 5 min

10 min amrap @80%

Shuttle Run 10x10m

10 Russian KBS 24kg

10 box jumps 44sm

Rest 5 min

10 min amrap @80%

Vertical Climber 1 min

10 walking lunges

10 BOR 2 KB 16kg

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

Part A

Front Squat

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

Every 5min for 4 Rounds

250m Row Sprint

5x Deadlift 

@50% Of Max

10x Push Ups on Bar

15x Pull-Ups

10x Push-Ups on Bar

5x Deadlifts

@50% of Max

031212 Понедельник

A1. standing press 5,5,5,3,3,3 rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

281112 Среда

AMRAP in 10 min @ 80%
4 FSquat 45 kg
8 pull ups
12 Wlumges

Rest 10 min

AMRAP in 10 min @ 85%
4 PPress 45kg
8 Burpee on the plate
12 T2B

Rest 10 min

AMRAP in 10 min @ 90%
4 Thrusters 45kg
8 Burpee on the plate
24 Single unders

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

50 SUn's

5 kb  power clean - 32kg e/h 

5 toes to bar

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2

021112 Пятница

A. SClean & Jerk skills.

B. Build to 5RM TnGo Dl in 10 mins

+

For time :

10,9,8,7,6,5,4,3,2,1 reps of :

Deadliest 80kg

Ring dips

C. FLR on rings accumulate 5 mins.

311012 Среда

A. PSnatch skills.

Focus on technique, not on moving big weight.

B. OHS 5,5,3,3,3. 

+

For time :

400m run

21 pull ups

12 thrusters 32kg

400m run

15 pull ups

9 thrusters 32kg

400m run

9 pull ups 

6 thrusters 32kg

C. 12 V-ups x10 sets; rest 15 sec

291012 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 

6 burpees

9 KB swing 24kg

12 box jump 60sm

241012 Среда

Strength:

A: Shoulder Press - 1/30/1/20/1/10 reps  90 secs rest between sets

B: Ring press-ups - 3 x 15 reps 90 secs rest between sets

C: Strict Toes-to-bar - 3 x 8 reps

+

OTM x 10

5 HPSnatch

5 BJ 50sm

+

Rest 5 min

+

7K2E

Rest 15 sec

14 sit ups

Rest 15 sec

Sorensen hold 45 sec

x 4

221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

051012 Пятница

A. bench press @ 3011; 4-5 x 4; rest 2:30

B. standing press @ 12X2; 4-5 x 3; rest 2 min

+ 

for time:

50 wall balls 

Run 400 m

35 wall balls 

Run 600 m

20 wall balls 

Run 800 m

031012 Среда

5 sets - incremental effort:

10 KBS tough

10 burpees AFAP

Row 500m @ 80-100%

(rest walk 5 min b/t sets - increase run effort/speed/set)

3:20
3:00
3:02
2:58
2:59

011012 Понедальник

 

A1. weighted chin ups mixed grip @ 21X0; 3-4 x 5; rest 10 sec

A2. db walking lunges - 16 steps continuous x 5; rest 3 min - add/set

B.  Hollow Rocks 20 reps x 5; rest 60 sec.

240912 Понедельник

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 sec

Wall climbes x 5

Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
Row 500 m and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

210912 Пятница

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3.AMRAP COVP chin ups; rest 5 min x 5

+

       4 sets of:

       Sit up + wall ball x 10 reps

Rest 20 seconds

Toes to Bar x 10 reps

Rest 20 seconds

Side Plank Left x 60 seconds

Rest 20 seconds

Side Plank Right x 60 seconds

Rest 20 seconds

190912 Среда

A1. romanian dead lift @ 4011; 12,10,8,6,12; rest 30 sec

A2. amrap strict dips @ 1011; rest 3 min

+

7 RFT

7 Wall Ball

7 Burpee

+

 200 sit ups anchored for time

A1. 50/60/70/80/50

A2. 12/15/15/15/12

6:03
12:35

170912 Понедльник

А1. Front Squat @30x0; 4-6 x4; rest 20sec;
A2. Pull ups x15x4; rest 3min.
+
4 sets
10 HPCL 40kg
Row 350m
Rest 3 min b/t sets

140912 Пятница

7 rds
7 push ups
7 Dl 80kg
7 k2e
7 burpee
7 KBS 24kg
7 pull ups
Rest 30 sec after each ex.
Rx'd

120912 Среда

A. AMRAP BSquat ladders 1-5 in 10 min.
+

For time:

Row 500 m

+

6 rounds:

10 KBS - 32kg

10 burpees

+

Row 500 m

100912 Понедельник

A. High Bar Back Squat @ 30X0; 5,4,3,2,1; rest 4 min - NOT a 1RM build

B1. TnG Push Press x 3 moderate; rest 45 sec

B2. 10 COVP chin ups; rest 60 sec x 8

С. FLR on floor - accumulate 5 min.

 

030912 Понедельник

10 RFT
10 KBS 24kg
10 HR push ups

Rest 10 min


10 RFT
10 pull ups
10 Goblet squats 24kg
Rest 5 min

5 sets
20 sit ups
20 back ext.
30 FLR on the floor
Rest 60 sec

200812 Понедельник

A. Box Squat 2x10; rest 45sec;
B. Chin ups @31x1 5x5; rest 60sec;
+
For time:
Wall ball
25-20-15-10-5
KBS
5-10-15-20-25