231211 Суббота

A.
4 rds
OHWalk 40kg/45/50 60 m/ 20 box jumps 54sm
16:16

B.
For time:
21-15-9
Burpee
Pull-ups
Олег 5:12
Нияз 5:05

221211 Четверг

4 rounds;

In a 4 minute window:

Run 400m once; then
25 dumbell push press (20kg/15kg)
max reps sit ups

Rest 2 minutes between rounds

Score is the number of sit ups completed each round

201211 Вторник

HS practice
15 min

Ladder 1-10
Dl 90 kg
Pull-ups
2x OHWL 15 kg

121211 Вторник

WTD pull-ups
7x3


Amrap in 20 min
Row 250 m
10 T2B
10 burpee
10 push-ups
1 min plank hold

Олег 3+ row+ T2B
Нияз 3+ plank
Иниль

061211 Вторник

Thrusters
3x3;2x2;1x1 Олег 65; Нияз 75; Иниль 45x3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings24/32
40 Walking Lunges
50 Thrusters 20kg
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees
Нияз 12:05; 32kgx15
Олег 14:49;
Иниль 16:39

031211 Суббота

“Fairbrother”
10 rounds for time:

3 Handstand Push Ups
8 Chest To Bar Pull Ups
2 Deadlifts 110 kg

011211 Четверг

15 burpee box jumps (24″/20″)
15 dumbell clusters (20kg/10kg)
30 sit ups
12 burpee box jumps (24″/20″)
12 dumbell clusters (20kg/10kg)
24 sit ups
9 burpee box jumps (24″/20″)
9 dumbell clusters (20kg/10kg)
18 sit ups

A. front squat @ 30X1; 5,4,3,5; rest 4 min
B1. CTB chin ups - amrap (-4) x 4; rest 2 min
B2. ring dips @ 21X1; amrap (-2) x 4; rest 2 min
C. ghd back ext's @ 1010; 15 x 3; rest 1 min

291111 Вторник

WTD Pull-ups
3,3,3,3,3

5 rounds of;

In a 5 minute window, run 400m once and then do 30 box jumps (24″, 20″). In the remaining time, get a /40kg bar from shoulder to overhead for max reps.

261111 Суббота

A. back squat - 5,5,5; rest 4 min
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C1 French pull-ups; amrap (-1) x 3; rest 2 min
C2 dips @ 2222; amrap (-2) x 3; rest 2 min


1-15 KBS breathing ladder - 24kg
(1 swing, 1 breath, 2 swings, 2 breaths...)

241111 Четверг

Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1

WOD
"Burn Baby Burn"
400 Rope jumps
90 Abmat Sit Ups
80 Air Squats
70 KB Swings (1/.75)
60 Push Ups
50 Walking Lunges
40 Knees to Elbows
30 Burpees
20 Pull Ups
10 HSPU

Post scores to comments.

171111 Четверг

 
Lunge with something heavy on your shoulder/back for 20 steps
(focus on pushing through the heel and remianing tall)
rest as needed
AMRAP Wide Grip Strict Chin Ups
rest as needed
15 T2B- focus on abs, not hips
rest as needed - 5 sets
+
KB Snatch practice

151111 Вторник

“Gregs”

12 min AMRAP:
6 Burpees (jump to touch an object 1 fist above an out reached hand)
8 Front Squats (35kg/25kg)
12 Kettlebell Swings (24kg/16kg)
At 12mins Row for 6 mins for max calories
Once complete immediately begin a second
12 min AMRAP of:
6 Press Ups
8 Sumo Deadlift High Pulls (35kg/25kg)
12 Box Jumps (20″)
Олег 6+ 89+7
Нияз 6+91+6
Иниль /5+[велосипед]50+5

1211111 Суббота

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Олег
Нияз

091111 Четверг

21-18-15-12-9-6-3 Reps of:

Double KB Deadlift 32kg

Push Press 42,5 kg

Box Jump 44/54sm

Hang SClean 42,5kg







 

081111 Вторник

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 Pull-ups
95 pound Jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

051111 Суббота

Push Jerk 2-2-2-2-2
Олег 60/60/60
Нияз 60/60/60
Иниль

For time:
21,15,9 reps of:
Bodyweight bench press
Pull ups

Олег 23:10(65)
Нияз 24:30 (70)
Иниль.

031111 Четверг

Strength:
DL:3-3-3-3-3
Олег 60/70/80/90/100/105
Нияз 60/70/80/90/100/110/115
Иниль 60/70/80/90/100/105

3rounds
Run 400m
21 KBS 24/16
12 Pull-ups
6 KB PPress
6 burpee

Rest 5 min
Олег 5:24/4:50/4:37
Нияз 5:48/5:03/5:04
Иниль 6:49/5:40/6:45

011111 Вторник

Strength
Power Clean
7 x 3

WOD
3 Rounds
500m Row
15 Front Squats
10 Push Jerks

271011 Четверг

Strength
Bent over barbell Row
5 x 5
50/60/70/70/70

WOD
AMRAP 12min
15 Decline Sit ups
25 Db thrusters 10kg/8kg
15 Push Ups

Нияз 3rds+15

Иниль 2rds+6

251011 Вторник

STLDL
5x8
Олег 60/70/80/90/90
Нияз. 60/70/80/90/100
3rds for time each

10 Bench press 70/65
15 cal row
20 Russian KBS 24kg
30 Sit-ups

Rest 90 sec

Олег 3:03/4:30/4:20

Нияз 3:19/4:30/5:28

221011 Суббота

4 rounds in team of 2:
20 TGU 16/24 kg
100 m baddy carrying
Олег
Нияз

DL
2-2-2-2
60/70/80/90
WOD
3 rounds
400 m run
10 HSClean 35kg
10 Push Jerks 35kg

201011 Четверг

Strength
Bent over DB Row
5 x 8

WOD
AMRAP in 20 min
20 Box Jumps 54
10 Push Press 40kg/35kg
10 Pull Ups


Олег 250

Нияз.220

Иниль35kg 195

181011 Вторник

Strength
OHD Squat
7 x 3

WOD
4 timed rounds of:
Row 500m
21 KB Swings
12 Pull Ups
1 min rest

151011 Суббота

Strength
Push Press
3 x 5, 3 x 3

WOD
Tabata Row for Calories 20:10 x 8
*rest 1 min
then...
AMRAP 12 min
5 P. Clean 50kg
10 Toes to Bar
15 Wall Balls

131011 Четверг

WTD Pull-ups
3,3,3,3,3
5 rounds for time of
10 burpees
20 Kettlebell Swings, 24kg/16kg
Start each round with 4x15m suicide runs.

111011 Вторник

"Carse"
21-18-15-12-9-6-3 reps for time of:
30 kg Squat clean
Lateral jumps over the bar
70 kg Deadlift
54 sm Box jump
Begin each round with a 20 meter Bear crawl.

081011 Суббота

Strength
CGBP
5 x 5

WOD
400m Run
*rest 1 min
25 thrusters 20kg
10 Burpees
*rest 1 min
400 m Run
*rest 1 min
25 thrusters 20kg
10 Burpees
*rest 1 min
400m Run

061011 Четверг

Skill:
DU
part 1:
A1. Front Squat @ 30X0; 2-3 x 5; rest 20sec
A2. Chin-ups @41x0; 3-5; rest 3 min ,
part 2:
5 sets
10 clap push-ups
10 box jumps 54(70)
20 sit-ups
20 du(rope jumps singles 80)
Rest 90sec b/t sets
Олег 54sm 80singles 2:20;2:04;2:05;2:00;1:58!

Нияз 70sm 80 singles 2:50;2:35;2:15;2:10;2:08!

Иниль 44 sm 20du. 3:00;2:47;3:25;2:44;

041011 Вторник

Strength
Shoulder Press
5 x 5

Олег 35/37,5/40/42,5/45
Нияз 35/40/45/47,5/50
Иниль 35/35/35/35/35

WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock

290911 Четверг

Heroes & Sheroes
“The Seven”
7 rounds for time of:
7 Handstand push-ups
7 Thruster, 40kg
7 Knees to elbows
7 Deadlift, 80kg
7 Burpees
7 Kettlebell swings,24kg
7 Pull-ups
Олег
Нияз

240911 Суббота

Тяга штанги к поясу в наклоне.
5,5,5,5,5. @21х0

3 круга на время:
30 выпадов - ходьба. Каждой ногой. 12кг в каждой руке.
10 отжиманий в стойке на руках.

Олег:
Нияз:

220911 Четверг

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m

Олег 1:06.15
Нияз 1:06.27

200911 Вторник

Thruster
3x3;2x2;1x1

"Fran"
21-15-9
Thruster 42,5kg
Pull ups

170911 Суббота

Strength
Deadlift
7 x 3

WOD
AMRAP 20 min
10 Burpees
10 Pull ups
5 Squat Cleans 42,5kg

150911 Четверг

Strength
Snatch Balance
5 x 5

WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps
10 Push Ups

13.09.11 Вторник

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1

WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Box Jumps 44sm

10.09.11 Суббота

Skill
Hang Power Snatch

Strength
HPSnatch
5x3
30/30/35/35/40

WOD
15 min AMRAP
5 HPSnatch 30kg
10 CTB Pull Ups
5 HSquat Cleans 30kg
10 Hand Release Push Ups

Олег 6rds+ 5reps

08.09.11 Четверг

Back Squat 3x3
80/90/100
Front Squat 3x3
79/80/80
OHS
50/60/60 - Олег
50/60/65 - Нияз 75x1

06.09.11 Вторник

Strength
Push Press
7 x 3
40;50;60;60;65.
WOD
10 Rounds
10 KB Swing 24/16
10 Burpees
10 KB SDLHP 24/16
10 Hand Release Push Up
20 min cap
Олег 7rds(-10reps)
Нияз 7rds