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

231012 Вторник

Skills:

A: Hang Clean Pulls from Mid-thigh - 4 x 4 reps

B: High-hang squat clean (no dip) - 3 x 4 reps

C: Split Jerk - 3 x 2reps

WOD:

5 Rounds for time:

10 Front Squats 35kg

10 Pull-ups

10 Press-ups

13m Bear Crawl

131012 Суббота

A1. FSquat @ 30x1; 8-10 reps; rest 60sec; 30kg
A2. C&J @ TnG; 4-6 reps; rest 60 sec; 30kg
A3. Assisted  strict pull ups @ 21x0; 8-10 reps; rest 3 min. x 5 sets
+
AMRAP 7.
7 BJ
7 burpee
7 KBS 16 kg

111012 Четверг

A.

Otm for 6 sets:sets of:

1st min: DL x 6-8 reps @ 20X1

2nd min: Dips x 6-8 reps @ 20X1

3d min: 10-12 DU

B.

Every four minutes, for a total of six sets, complete the following as quickly as possible:

NPUB x 10

Row 250m

(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

091012 Вторник

Om the running clock:

3RFT
10 PSnatch 27,5kg
10 DB Press 10kg/h

At 10 min mark:

3RFT
10 thrusters 20kg
10 pull ups (graviton 54)

At 20 min mark:

3RFT
10 BJ 44sm
15 sit ups

021012 Вторник

15 min @ 90% aer:

run 200 m

5 box jumps - 20"

5 burpees

15 sit ups

(rest 5 min walking)

15 min @ 90% aer:

row 250 m

7 kbs - 1pd

10 lunges

10 DU's

(rest 5 min walking)

15 min @ 90% aer:

Crosstrainer 20 cals

20 sec HS hold

5 chin ups

5 back ext's

270912 Четверг

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Hold x 30-60 seconds
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 35kg

250912 Вторник

20 min alternating minutes

1st- 4 Thrusters, 30-35kg

2nd- 2 Negative Pull Ups starting w/ chest on bar, slow as possible

5 min rest

10 sets; rest 1 min

3 Kipping Pull Ups

8 Front Rack Walking Lunges w/ 30-35kg

220912 Суббота

A. Power Snatch. High Hang Squat Snatch. OHS, 1.1.1 x 7 sets, 1:30 min - low load
B. 3 Position Power Clean (high hang, above knee, below knee), 3 reps x 7 sets, 1:30 min - low load
C. Max Effort OH Toss, 2 rep every 20 sec for 5 minutes - 9kg
D.Box Jumps, 3 tough rep every 30 sec for 10 minutes

200912 Четверг

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

300812 Четверг

A. Back Squat @ 30X0; 4-5 x 5; rest 3 min

B. Power Clean - 3 EMOM - 14 sets

C1. Push Press @ 12X2; 3-4 x 4; rest 90 sec

C2. AMRAP assisted chin ups; rest 90 sec x 4

 

070712 Суббота

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
7 rds for time:
25 m famers walk with heavy DB's
25 m bear crawl back
25 m burpee broad jumps back to DB's

050712 Четверг

Strength:
3-3-3-3-3 of Deadlift
60/65/70/75/77,5
WOD:
100 Double Unders

5 RFT of:
10 Hang Power Snatches 20kg
15 Box Jumps 44sm
3:00
1:20
1:15
1:10
1:12

030712 Вторник

A. Clean Complex
Complete the following complex every minute, on the minute, for as long as possible.
2 PC/ 3FS/ 4PJ

+
5 rds f/t
Row 250m
20 Wall Ball
20 DU

280612 Четверг

21/15/9
DL 45kg
HSPU

260612 Вторник

A.Power Snatch 5,5,5,5,5

B.Press 5-3-1-5-3-1-5. Make last 1rep your best, then come back for a very hard set of 5. Other sets are build up to that; rest as needed



3 Rounds For Reps
:45 Calories Row
:15 Rest
:45 Swings (russian)16kg
:15 Rest
:45 Du
:15 Rest

10/25/15
8/25/15
9/26/12

230612 Суббота

5 min @ 70%:
row 10 strokes
7 knees to elbows
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 25kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
7 KBS


5rds
4rds
6rds
5rds
HSPU PRACTICE

210612 Четверг

A.BS @30x1 4-6x4; rest 2 min
B.HSClean 3,3,3
40/45/50/55/60x4
30/35/40
+
For time:
3 rounds
60m shuttle runs (10m run and back)
5 burpee box jump 44sm
10 KBS 16 kg

7:11

190612 Вторник

160612 Суббота

AMR in 10 minutes  @80%:
5 Power Cleans @ 30kg
5 Push-ups
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Deadlifts @ 60kg
5 Push Press @ 35kg
10 sit ups
10 Double Unders

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Power Snatch @ 25kg
5 bar facing burpee
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 KB Snatches e/h 12kg
5 Burpee Box Jumps @ 44sm
200m Run

140612 Четверг

A1. Press 10,10,10,10; rest 60sec
A2. Assiss.kip.pull ups 12-10; 60sec
+
For time:
21-15-9

FS 30kg
Russian KBS 24kg
Box jumps 44sm

A1 20/22,5/25/27,5
A2 rx'd

12:56

120612 Вторник

A. SClean practice.
B1.FS @30x0 6-8x4;rest 90sec.
B2 Bb BOR @2011 6-8; rest 90sec.
+
3 rds for time:
5 kb snatch e/h
5 OHS e/h
10 KBS

A.
42,5kg x1
B1/2:35/30;37,5/30;40/30
6:09

090612 Суббота

OHS 5,5,5,5,5,5
20/22,5/25/30/35/40

070612 Четверг

A. Pull ups - negatives @20x1 5x5;
+
4 rds.
2 wall walk
4 medicine ball clean
6 KBS 16kg

Rest 2 min b/t sets

050612 Вторник

8 rounds:
5 thrusters
10 du

Rest 2 min b/t sets

20/20/22,5/22,5/25/25/30/30kg

020612 Суббота

Practice:
Hang Power Snatch
10 sets
5 HPSn
10 DU (unbroken )
Increase weight per set

Finished 2 sets with 25kg!

"breathing ladder"
1-15
KBS 16 kg
rx'd )))

310412 Четверг

7sets

10 Dl 40kg
10 du
+
5rds
10 push ups
20 w.lunges
15 GHD raises

290512 Вторник

Row 750m
20 Power Cleans 30kg
30 Box Jumps 54sn
20 Shoulder To Overhead 30kg
30 Pull Ups assisted
20 Back Squats 30kg
30 burpees

260512 Суббота

Strength 
Push Press
20kg x8x2
25kg x8x2
30kg x6x2

WOD
3 Rounds
Row 250m
10 Pull Ups assisted(blue+red bands)
20 Box Jumps 50sm
30 russian KB Swings 16kg

1:10/1:11/1:12
19:52