041213 Среда

For time:

Row 1k

30 chin ups (done in sets of 3 reps

30 push press 30kg

50 KB swing 16kg

30 HR push ups

30 CTB chin ups assisted.(green band)

Row 1k

031213 Вторник

1.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 60kg
50 Double unders
Then: 25 Burpees
2. EMOM 12
Odd min: 6 ass. Ring dips
Ev.  min: 6 ass. Strict pull ups.
3. Accumulate 5 min 
FLR on the rings. Rest not more then 10 sec.

261113 Вторник

1.  Metcon
EMOMx30
Odd:  10 Burpees
Even:  10 Cals on rower

2.  Skills
10x10 slow OHS, 15kg work positioning and technique.  

251113 понедельник

For time:
100 Double unders
20 assisted ring dips
20 pull ups
20 Squat Clean Thrusters, 32,5kg
20 assisted ring dips
20 pull ups
100 Double unders

231113 Суббота

"Willy"
3RFT:
800m Run
5 Front Squats, 50kg from the floor
200m Run
11Pull ups
400m Run
12 KBS, 24kg

121113 Вторник

1. 
4 RFT:
20 1-arm KB OHS, 12kg (10 side)
400m Run

2.
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 50sm

091113 Суббота

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 45кg
20 Pull ups
50 DU

2.  Skills
EMOM x 10:  5 unbroken  T2B

081113 Пятница

1.  Metcon

For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 24kg
Burpees

2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 40kg

3.  Squats
A.  Back Squat 2x3 65-70кг
B.  Front Squat 10x1 across 50-55кг

061113 Среда

1. Snatch

1RM

2.  Metcon
30 OHS, 30kg
30 TTB
20 Power Snatch, 30kg
20 TTB
10 Squat Snatch, 30kg
10 TTB

3. Front Squats

3x2 across

051113 Вторник

1.  Metcon
AMRAP 15:
9 Deadlifts, 60kg
12 Hand Release Push ups
15 Box Jumps, 50sm

2.  Skills
Hang Squat Clean, 10 x 2 at 40kg - be fast under the bar.  

301013 Среда

AMRAP 45

Row 800m

30 KBS 16kg

15 BJ overs 50sm

15 pull ups

291013 Вторник

EMOM 10

Odd min: 8 pull  ups ( assisted red band )

Even min: 8 push jerks 25kg

Rest 3 min

EMOM 10

Odd min: 8 burpees

Even min: 8 PClean 25kg

Rest 3 min

EMOM 10

Odd min: 30 DU 

Even min: 15 Abmat sit ups

281013 Понедельник

1. Skills: kip pull ups/pus ups
2. 

5 Rounds

8 Deadlifts 70kg
12 Hand Release Push Ups

Rest 3 minutes

5 Rounds

5 Power Snatches 40kg
15 Ab mat Situps

200513 Понедельник

7 min AMRAP

• 10 KBS
• 10 Box Jumps 50sm
• 10 Sit ups
• 4rds + 11rs

Rest 3 min, then

7 min AMRAP

• 10 Wall Ball
• 10 Push ups
• 10 Airsquats
• 5rds + 10 reps

Rest 3 min, then

7 min AMRAP

• 10 Pull ups
• 20 DU
• 10 hang Power Cleans
• 4 rds + 7reps

170513 Пятница

A.

In 10 Min work up to a heavy single Deadlift

B.

In 10 Min Accumulate as Many Meters as possible on the Rower

C.

In 10 Min Complete as Many Reps and Rounds As Possible of:

50 KB Swing- 16kg

100 Wallball 6kg

150513 Среда

A.

2 Front Squat + Jerk- EMOM x 8 min (40kg) from the rack!

B.

30 Man Makers for Time-  DB's 8kg

http://youtu.be/iMNnvhg1JcM

C.

500m Row x 2- rest 90 seconds ( sit on the Rower) 

Post lads and times.

130513 Понедельник

1200m Run

63 KB Swings 12kg

36 Pullups ( red resistance band)

800m Run

42 KB Swings

24 Pullups 

400m Run

21 KB Swings

12 Pullups

101513 Пятница

2 rounds:

5 min @ 70%

row 10 strokes 

10sit-ups

rest 2 min

5 min @ 80%:

15 double unders

5 burpees

rest 2 min

5 min @ 90%

row 10 strokes

5 burpees

rest 2 min

5 min @ 95%

15 double unders

10 sit-ups

Rest 10 min b/t circuits

080513 Среда

1. 3 RFT
15 Dl 50kg
15 BJ 60sm

Rest 5 min

2. 3 RFT 
15 HPC ( hang power clean) 30kg
15 DU

Rest 5 min

3. 3 RFT
15 pull ups. ( red band)
20 wall ball 6kg

060513 Понедельник

1. OHS / PSn  practice

2. AMRAP 20
5 PSn  22,5kg
20 DU

260413 Пятница

1.  Filthy 50

50 reps of:

Box Jumps, 40sm  games standards not necessary

Jumping Pull ups - bar height at mid forearm

KBS, 12kg

Walking Lunges

KTE - hit elbows, not armpits

Push Press, 15kg

Back Ext

Wall Ball, 6kg

Burpee

Double unders

34:33

2.   Snatch practice

3.  Goat Work

50 pull ups (assistance)

250413 Четверг

1. For time
Ladder 1,2,3....10 of Clean&Jerk 30kg
Perform 1 round of Cindy in between rounds (5 assisted pull ups+10 push ups (kneeling PU also is possible)+15 air squats.
2. Goat training. DUs
10 sets of 10 Unbroken DU.