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