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