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