190413 Пятница

AMRAP 12

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins
Then

AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

140313 Пятница

A. Bench press 10,10,10,10; rest 2 min

B. Bent over rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 1 min

D. WTD sit ups 20 x 4; rest 1 min

130313 Среда

1. DL 3,3,3,3,3; rest 2 min
2.1. KB cl&press 5/5 R/L x3 ; rest 90 sec;
2.2 10 NPUBBJ x 3; rest 90 sec.
+
FT:
50 DU
Row 500m
50 DU

110313 Понедельник

A. Back squat 5x5; rest 2 min

B1. Strict chin ups; 4-6 x3; rest 1 min

B2. Assist. Dips ; 6-8 x3; rest 1 min

+

4 rounds for time:

20 unbroken double unders

10 unbroken wall balls

5 chin ups

080313 Пятница

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 NJBP

50 Double unders

060313 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. Close grip bench press; 2-3x3; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds leg raises

rest 3 min

040313 Понедельник

A1. Barbell reverse lunges 20 continuous alt'ing steps x5; rest 30 seconds

A2. Bent over barbell rows 8-10x5; rest 30 seconds

A3. 20 unbroken tough KBS x5; rest 30 seconds

A4. Strict press 12-15x5; rest 2 min

32kg/50kg/24kg/32kg

270213 Среда

A. Back squat 5,5,5,3,3; rest 2 min

B1. DB lunges 20 continuous alt'ing steps x4; rest 2 min

B2. Weighted eccentric only chin up clusters @61J1, 1.1.1.1.1x4; rest 10 seconds/rest 2 min 

+

5 rounds  for time:

15 wall balls

15 sit ups

250213 Понедельник

1. Push Pres 5,5,5,5,5.
+

3 rounds

10x Sumo deadlift high pull 32kg

Row 300m 

10x HPower clean  32kg

Row 400m 

10x Pull-ups 

15x Push-ups 

200213 Среда

A. Back Squat: 5,5,3,3,3,2,2
B. Ring Rows AMRAP -1 x 5; rest 90 sec

50/60/70/80/90/92,5/95kg
......

+

21-15-9

KB Swings 32kg

Box Jumps 60sm

Push Ups

Rx'd
14:25

180213 Понедельник

A. Deadlift 3, 3, 3, 3, 3; rest 2:30

+

10 min amrap:

10 KB Snatch 16kg R/L

30 double unders

150213 Пятница

1. Push press 8, 8, 6, 6; rest 2 min

2.  Burner

4 RFT:

15 Sit ups

15 KBS, 24kg

30 Double Unders

3.  3 Giant Sets of:

Max Reps of GHR

Max Reps of Ring Rows

Max Reps of Band Pull Aparts

130213 Среда

1.  "Lynne"

5 rounds of:

max reps of Body weight Bench Press

max reps of  Pull ups

-No rest between movements.  

-Rest 3 mins between rounds.

15/9

10/13

8/6

8/10

6/10

2. Burner

4 rounds:

12 Cals on Rower

6 Box Jumps 70sm

Rest 1 min b/t rounds

110213 Понедельник

A1. 2KB walking lunges 24 continuous alt'ing steps x4; rest 30 seconds

A2. Bent over barbell rows 10-12x4; rest 30 seconds

A3. 20 unbroken back extensions @2012 x4; rest 30 seconds

A4. DB push press 20-24x4; rest 2 min

 

070213 Пятница

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x3

060213 Среда

A. Bench press 10,10,10,10; rest 2 min

B. Bent over rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 1 min

D. WTD sit ups 20 x 4; rest 1 min

70/10;70/8;70/6;70/6
30/6;30/5;30/4;30/3
16kg

040213 Понедельник

A. Deadlift 5, 5, 5, 5, 5; rest 2 min

+

5 rounds for time:

20 KBS 1.5/1 pood

40 double unders

010213 Пятница

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

+
For time:

14 GS 16kg
14 KBS 16kg
Row 150m
10 GS 16kg
10 KBS
Row 250m
8 GS 16kg
8 KBS 16kg
Row 350 m
4 GS 16kg
4 KBS 16 kg
Row 500m

300113 Среда

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/h16kg

10 lunges

5 KB snatch l/h 16kg

10 back extensions

280113 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

250113 Пятница

A. PPress 10,10,10,10 ; rest 2 min.

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 24kg
20 Calorie Row
15  Pull-ups

230113 Среда

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 2 min

210113 Понедельник

A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

B. 4 ladders 1-4 of ub.strict pull-ups

C. OTM 12

Odd. Row 150m

Even. 10 push ups

180113 Пятница

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Dumbbell Front Squat x 15 reps
Row 500 Meters
*Use the same Dumbbells for the Ground to Overhead and Front Squats.

160113 Среда

A. Back squat 5,5,5,3,3; rest 2 min

B1. DB lunges 20 continuous alt'ing steps x4; rest 2 min

B2. Weighted eccentric only chin up clusters @61J1, 1.1.1.1.1x4; rest 10 seconds/rest 2 min 

+

3 rounds for time:

30 wall balls

25  sit ups

140113 Понедельник

A. Bench press 5, 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 2 min

C2. AMRAP strict chin ups  x4; rest 2 min

 

110113 Пятница

 

A. Back squat  8,6,4,8,6,4; rest. 2 min

+

EMOM for 14 min:

Odd- 5 TnG deadlift moderate/heavy

Even- 5 high box jumps

 

090113 Среда

 

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups in 2 min x4; rest 1 min