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