230413 Вторник

*40 Sec On/20 Sec Off

X4:

• Switch Lunges
• KBS 16kg
• Sit Ups

3 Minutes Run

X4:

• Thrusters 22kg
• Pull ups (assisted)
• Ball Slams

3 Minutes Run

X4:

• Leg raises
• Step Ups or Box Jumps
• Burpees

3 Minutes Run

070213 Четверг

1. C&J 

3 x 2 30kg

2x2 40kg

2. Power drill.
5 RFT

5  2Kb press 12kg

10 Power Cleans 30kg

15 burpee

20 KBS 12kg

25 DU 

Rest 3 min .

031112 Суббота

A. Db / KB Snatch practice. 

B. Push Jerk - 1,1,1,1,1.

+

For Time:

50 Double Unders
40 Squats
30 Hand Release Pushups
20 Db Snatches (10R/L)
50 Pull ups
20  Burpees
30 Hand Release  Pushups
40 MBall Cleans
50 Double Unders

011112 Четверг

Row 250m

30 assis. Pull ups
30 DL 40kg
30 push ups
30 box jumps
30 v-ups
30 KB clean/jerk 16kg

Row 500m

15 assis. Pull ups
15 DL 40kg
15 push ups
15 box jumps 54sm
15 v-ups
15 KB clean/jerk 16kg




Row 750m
10 assis. Pull ups
10 DL 40kg
10 push ups
10 box jumps
10 v-ups
10 KB clean/jerk 16kg

301012 Вторник

A. OTM 10
Even PSnatch 7; 22,5kg
Odd. 20 DU

For time:

1 mile Run

25 KB Goblet Squats 24kg

25 KBS 16kg

800m Run

20 KB Goblet Squats

20 KBS

400m Run

15 KB Goblet Squats

15 KBS

24:48

271012 Суббота

A. Build to a heavy-ish deadlift in 4-5 sets

B. OTM  x 8
65kg DL  x 3 reps
Burpees x 6 reps

Rest exactly 2 minutes, and then . . .

C. OTM  x 6

10 assisted pull ups

Rest exactly 2 minutes, and then . . .

D. AMRAP in 4 min:

10 assisted Dips (grv. <15)
10 Sit-Ups

251012 Четверг

Strength:

A:  back squat - 4 x 20 reps 90 secs rest between sets

B: Russian KB Swings - 3 x 20 reps (Heavy) 

C.  OTM x 10 

3 hang power snatches

5  Dips 

Rest 5 min

D. OTM x 10

3 Burpees

6 KB Sumo deadlift High-pulls

9 KB Swings

16kg