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