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