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