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