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  Pull-ups

101212 Понедельник

A. BSquat 5,5,5,5,5.
В. 50 pull ups in a few sets as possible.
C. For time:
21-15-9
MB Clean
Push ups

051212 Среда

A1. Close grip bench press 8-10x4; rest 90 seconds

A2. Bent over single arm DB rows 6-8x4; rest 90 seconds

B1. Push press 10, 10, 10; rest 10 seconds

B2. 10 toes to bar x3; rest 2 min

C.FLR- ; accumulate 3min for time.

031212 Понедельник

5 min amrap @85%

10 goblet squat kb 16kg

10 box jumps 54sm

10  chin ups

Rest 3 min

5 min amrap @85%

15 kbs 16kg

10 push ups

30 Double unders

Rest 3 min

5 min amrap @85%

15 wall balls 10 kg

10 v-ups

10 calories Row

Rest 3 min

5 min amrap @85%

20 wlunges (steps)

15 butterfly sit ups

10 G2OH plate 20kg

191112 Понедельник

15 min @ 90% aer:

row 150 m

5 push ups

5 KBS - 1pd

5 push ups

5 box jumps - step down - 20"

(rest walk 5 min)

15 min @ 90% aer:

35 DU's

5 toes to bar

5 parallete push ups

5 toes to bar

10 squats

(rest walk 5 min)

15 min @ 90% aer:

VC 1min

5 KB snatch r/h

10 lunges

5 KB snatch l/h

10 back extensions

240912 Понедельник

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

010812 Среда

A. Push Press - build to a tough triple 

B1. Back squat, 5-5-5-5; 2 min rest

B2. parallel grip Chin up cluster, 5,4,3,2; 2 min rest

С.Russian step ups, 8/leg x 3; 60s b/w legs 
D. WTD sit ups 3 x 15; 60 sec rest.

40/45kg

45/50/55/60
Blue band rx'd 

2kb 16kg

Rx'd 

270712 Пятница

10 min run based aerobic warm up

+

5 sets:

1 min FLR on rings - perfect low back position

20 mountain climbers on floor

20  assisted pistols - slow and perfect

AMRAP green band assisted strict chin ups @ 31x0

rest 2 min

+

10 min run based cool down

180512 Пятница

5 min @ 70%:
row 10 strokes
7 KBS
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 42,5kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
5 burpees

Rest 10 min
X2

160512 Среда

A. Back Squat - 5 x 5 @ 90% effort/set; rest 4 min b/t sets
B. Chin Ups - amrap strict x 3 sets; rest 2 min
+
5 sets:
row sprint 30 sec @ 90% effort
AMRAP PPress 30kg
rest 2 min

140512 Понедельник

A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Deep Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec

30/35/40
15/15/15/15/15

180412 Среда

20 KBS unbroken - 24kg;rest 2 min x 3
+
25 TGU/arm - 16/12kg - slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

160412 Понедельник

A1. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min
A2. Front Squat - 3 x 3 @ 90% effort; rest 3 min
+
6 sets:
5 clap push ups AFAP
10 box jumps
Row 300 m @ 97-100% effort
walk rest 5 min b/t sets

CP/AnLEnd 1 85% SH

040412 Среда

A1.Back Squat @20x1 5 reps;rest 20sec
A2.Pull ups 8-10; rest 3min x4
For time:
20-5
15-10
10-15
5-20
KBS 24kg
Push ups

300312 Пятница

Front Squat
5,5,5,5,5

For time:

21/18/15/12/9/6/3
Wall ball
DU
Row (cals)

160312 Пятница

For total reps:
Run 400m
Rest 90sec
KB swings 24kg/90sec
Run 400m
Rest 90sec
Box jumps(step down)60sm/90sec
Run 400m
Rest 90sec
Wall Ball 10kg/90sec
Run 400m
Rest 90sec
Sit ups/90sec
Run 400m
Rest 90sec
Push press 40kg/90sec
32/27/34/42/35=170

070312 Среда

STRENGTH
back squat 5X5
80/80/80/80/90

CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
push ups
box jumps 60sm
sit ups
11:35

050312 Понедельник

DB Press
5,5,3,3,3.


for time:
15 hang squat clean thruster -1 pd KB per hand
10 2 KB BOR
12 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
9 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
6 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
3 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR

020312 Пятница

Strength
DL
5,5,3,3,3

For time:
800 m Run
5 rounds of
5 DL
6 2 KB Press
7 Db SClean thrusters
8 Pull ups
800 m Run

290212 Среда

"Filthy Fifty"
For time:
50 Box Jumps (24"/16")
50 Jumping Pull-ups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Sit ups
50 Push Press (20kg/15kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Hollow Rocks
50 Double Unders
48:15

290212 Среда

"Filthy Fifty"
For time:
50 Box Jumps (24"/16")
50 Jumping Pull-ups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knees-to-elbow
50 Push Press (20kg/15kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders

230112 Понедельник

Pclean
5x5


workout: c/o CFE
For time:
100 Double Unders
50 Hand-Release Push ups
40 KB Swings, 1.5/1 pood
30 Air Squats
20 Box Jumps, 20″
10 C2B Pull ups

180112 Среда

4 rds
AMTAP
Row < 1:40
Rest 30 sec
Hold the bar 70 kg
Rest 30 sec
OHH plates hold 25 kg
Rest 30 sec
WTD plank hold 20kg
Rest 3 min
50/48/40/60=198
50/48/40/55=193
32/45/40/50=167
40/45/45/50=180
738

110112 Среда

Strength
Bent over barbell row
5 x 8

WOD
6 Rounds for time
12 Wall Balls
24 Dbl. Unders