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