280512 Понедельник

A.DL @31x1 6-8x4;rest 3 min
B.Sh.Press @21x2 6-8x4;rest 3 min
+

15,12,9,6 rep rounds for time:
Box jumps
Kb snatch 10 r/l 16kg

 

230512 Среда

10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
15 double unders unbroken
5 toes to bar
5 ring dips
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 SDLHP 40kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 16kg
5 CTB chin ups

210512 Понедельник

A1.CGBP @10x0 3-5reps; rest 20sec;
A2.Strict pull ups AMRAP ; rest 4 min x4
+
UNBROKEN
6 rounds
15 x wall balls
15 x KB Swing 24kg

*all sets must be unbroken.  If you drop you must restart the set.  Scale back as needed but maintain the unbroken standard! 

70x5/10
80x5/8
90x5/8
95x3/8

180512 Пятница

5 min @ 70%:
row 10 strokes
7 KBS
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 42,5kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
5 burpees

Rest 10 min
X2

160512 Среда

A. Back Squat - 5 x 5 @ 90% effort/set; rest 4 min b/t sets
B. Chin Ups - amrap strict x 3 sets; rest 2 min
+
5 sets:
row sprint 30 sec @ 90% effort
AMRAP PPress 35kg
rest 2 min

140512 Понедельник

A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Ring Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec