261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HSPU 15 x 3; rest 3 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ
9 chin ups

18 BJ 

...etc

241212 Понедельник

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
x4

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

071212 Пятница

Part A

Push Press

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

5 Rounds

10x Shuttle Sprints

20x Hand Release Push-Ups

10x Pull-Ups

*rest 1min

051212 Среда

Олег /Нияз 

Part A

Front Squat.  90kg-100%

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

Every 5min for 4 Rounds

250m Row Sprint

5x Deadlift 60kg

10x Push Ups on Bar

15x Pull-Ups

10x Push-Ups on Bar

5x Deadlifts 60kg

011212 Суббота

Иниль

5 min amrap @85%

10 goblet squat kb 16kg

10 burpee box jumps 44sm

10 assis. chin up

Rest 3 min

5 min amrap @85%

15 kbs 16kg

10 push ups

30 single unders

Rest 3 min

5 min amrap @85%

15 wall balls 5 kg

10 v-ups

10 calories Row

Rest 3 min

5 min amrap @85%

20 wlunges (steps)

15 butterfly sit ups

10 G2OH plate 20kg

031212 Понедельник

Олег, Нияз

A. WTD pull ups 5x5-7
B. 4 RFT 
Row 250m
20 thrusters 25kg
10 pull ups
C. 25 sit ups x 4; rest 30 sec

281112 Среда

AMRAP in 10 min @ 80%
4 FSquat 45 kg
8 pull ups
12 Wlumges

Rest 10 min

AMRAP in 10 min @ 85%
4 PPress 45kg
8 Burpee on the plate
12 T2B

Rest 10 min

AMRAP in 10 min @ 90%
4 Thrusters 45kg
8 Burpee on the plate
12 DU

221112 Четверг

Иниль.

4 sets @ 90%:

15 leg raises

10 NPUBP

15 box jumps - 44sm

60 single  unders

rest walk 3 min actively

(goal is all sets same time and effort) 

+

:10 min crosstrainer Z1 easy pace

+

4 sets @ 90%:

10 KBS - 24kg

15 wall balls 

15 push ups

Row 200 m

rest walk 3 min actively 

(goal is all sets same time and effort)

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

50 SUn's

5 kb  power clean - 24 kg  e/h 

5 v- ups

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2

211112 Среда

A. squat snatch - 15 min tech work

B1. push press @ 12X2; 4-5 x 4; rest 90 sec

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 4; rest 90 sec

+

5 rds for time:

10 ring dips

10 KBS 32kg

10 box jumps - 70sm - step down

 

191112 Понедельник

 

A. back squat @ 4020; 5-7 x 4; rest 2 min

B1. db torso row @ 3010; 8-12/arm x 3; rest 1 min

B2. BB walking lunges - 22 steps total x 3; rest 1 min

C. OTM 10

EM. 10 T2B

OM. 20 sit ups

 

161112 Пятница

For time:
25 Pull ups
50 DL 60kg
50 push ups
50 BJ 60sm
50 v-ups
50 KB Clean/Jerk 24kg (25/h)
25 pull ups

141112 Среда

A. clean grip DL @ 12X1; 60% 1RM; 10 sets of 3; rest 60 sec

B. HSPU ladders unbroken - 1-5 x 4 - rest as needed b/t reps

C. OTM 20

Even min. 5 strict pull ups

Odd min 10 BJ 60sm

 

121112 Понедельник

 

A1. KBS - 15 reps - solid form, tight position, unbroken; rest 1 min.  24kg

A2. Push Ups - perfect form, tight midline, no caving - amrap (-2); rest 1 min. x5

B. 5 min step ups, alternating per rep - 50sm box - for reps

C1. WTD sit ups 15 ; rest 1 min (Db 20kg)

C2. WTD back ext. 10 ; rest 1 min x 4 (plate 20kg)

 

091112 Пятница

10 min @ 90% aer:

10 lunges

10 BJ 50sm

10 sit ups

10 KBS 16kg

(REST 6 min)

10 min @ 90% aer:

10 squats

row 250 m

10 toes to bar

x 2

071112 Среда

1. Build to a tough PClean in 10 min. 

+

21,15,9 rep rounds for time:

Power Clean - 50kg

Ring Dips

+

12 v-ups/rest 15 sec x 10

051112 Понедельник

5 sets:

5 Front Squat tough

15 unbroken COVP chin ups

rest 4 min - add weight per set for FS

+

Row

25 sec @ max effort

rest 3 min x 5

021112 Пятница

Олег/Нияз

A. OTM 10

 2 Clean and Jerk

B. Build to 5RM TnGo Dl in 10 mins

+

For time :

10,9,8,7,6,5,4,3,2,1 reps of :

Deadliest 80kg

Ring dips

C. FLR on rings accumulate 5 mins.

311012 Среда

Олег/Нияз 

A. 3Position PSnatch for 15 min.

Focus on technique, not on moving big weight.

B. OHS 5,5,3,3,3. 

+

For time :

400m run

21 pull ups

12 thrusters 40kg

400m run

15 pull ups

9 thrusters 40kg

400m run

9 pull ups 

6 thrusters 40kg

C. 12 V-ups x10 sets; rest 15 sec

291012 Понедельник

Олег/Нияз 

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 HSPU

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results:
A. 80/100/120/80/100/120
B.  50/60/65/70
C.
Нияз 6 rounds + 9 reps
Олег 5 rounds

261012 Пятница

Strength:

A: Shoulder Press - 4 x 20 reps 90 secs rest between sets

B: Ring press-ups - 3 x 15 reps 90 secs rest between sets

C: Strict Toes-to-bar - 3 x 8 reps

WOD: Олег / Нияз 

 AMRAP 6

Squat Clean & Jerk

Rest 2 min

AMRAP 6

10 pull ups 

20 walking lunges

30 sit ups

241012 Среда

Strength:

A: Back squat - 4 x 20 reps 90 secs rest between sets

B: Russian KB Swings - 3 x 20 reps (Heavy) 

WOD: Нияз

OTM x  20

3 PSnatch

3 BBJNPU

WOD1. : Олег

OTM x 5 

3 PSnatch 30kg

Rest 5 min

WOD2. : Олег 

OTM x 15

3 Burpees

6 KB Sumo deadlift High-pulls

9 KB Swings

221012 Понедельник

Skills:

A: Hang Clean Pulls from Mid-thigh - 4 x 4 reps

B: High-hang squat clean (no dip) - 3 x 4 reps

C: Split Jerk - 3 x 2reps

WOD: Олег/ Нияз 

5 Rounds for time:

10 Front Squats 40-50kg

10 Pull-ups

10 Press-ups

10 KBS 24kg

Нияз: 15:40

191012 Пятница

Олег/Нияз

A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec

A2. COVP Chin Ups - 15 unbroken x 4; rest 3 min

B1. BB Walking Lunges - 10 tough steps; rest 10 sec

B2. 15 KBS - 1.5 pd; rest 2 min x 3

171012 Среда

Олег / Нияз
1. Du practice.
2. Work to 3RM DL
3. 3RFT
10 DL 80(90) kg
Row 350m
10 HSPU

151012 Понедельник

Олег/Нияз

1. OTM for 12 min
1st min 10 Shoulder Press 35kg
2 nd min 10 ring dips
3d min. 10 push ups
Rest 6 min
2. OTM for 12 min
1st min  4 WTD chin ups 12kg
2nd min 6 strict pull ups
3d min 8 pull ups
Rest 6 min
3. 6 RFT:
6 BJ 60sm
6 burpee
6 KBS 24kg

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 50kg
10 Burpee to Bar

101012 Среда

Олег/Нияз :

Photo from the CrossFit Games Gallery

Snatch practice for 20 min

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

Олег:

20 min EMOM

Even minutes – 10 KB Swings 24kg

Odd minutes – 10 Push Press 42,5kg

– Rest 5 min –

3 Rounds

Row 500m

AMRAP in 2 min

4 Squat Cleans 50kg

4  Pullups

4 Handstand Pushups

Rest 5 min b/t rds.

081012 Понедельник

Нияз:

A. Squat Clean - 2,2,2,2,2  rest 4 min

B1. OHS -  5 reps ; rest 10 sec

B2. 12 chin ups; rest 3 min x 4

C. TGU - 30 NOT for time - 24kg.

051012 Пятница

50 TGU - NOT for time - moderate load to ensure it keeps you focused

(work on proper execution! - piece by piece!) 16 kg

+

for time:

150 RJ

10 burpees

120 RJ

10 burpees

100 RJ

10 burpees

80 RJ

10 burpees

60 RJ

10 burpees

041012 Четверг

Нияз:
A. BSquat @30X1 ; 10,8,6,4 ; rest 2:30.
B. WTD chin ups @ 21X0 3-4 x 4; rest 1:30.
C. Hollow rocks 20 x 5 ; rest 30 sec.

031012 Среда

Олег:
A. BSquat @30X1 ; 10,8,6,4 ; rest 2:30.
B. WTD chin ups @ 21X0 3-4 x 4; rest 1:30.
C. Hollow rocks 20 x 5 ; rest 30 sec.

021012 Вторник

Нияз:

 

A. standing press @ 12X2; 10,8,6,4; rest 2:30

B. db walking lunges - 20 continuous steps; rest 90 sec x 4

C. side bridges - 30 sec/side x 3/side; no rest b/t sides

011012 Понедельник

С ДНЕМ РОЖДЕНЬЯ!!!!

 Олег: 

A. standing press @ 12X2; 10,8,6,4; rest 2:30

B. db walking lunges - 20 continuous steps; rest 90 sec x 4

C. side bridges - 30 sec/side x 3/side; no rest b/t sides

290912 Суббота

Нияз:

Олег: 

A1. Power Clean - 3,3,3,3,3,3,3; rest 2 min

A2. Close Grip Bench Press - 3,3,3,3,3,3,3; rest 2 min

+

4 sets :

MB sit up+ stand up x 20

Rest 30 sec

Back ext x 20

Rest 30 sec

100 rope jump singles

Rest 30 sec

 

280912 Пятница

Олег: 

A1. Power Clean - 3,3,3,3,3,3,3; rest 2 min

A2. Close Grip Bench Press - 3,3,3,3,3,3,3; rest 2 min

+

4 sets :

MB sit up+ stand up x 20

Rest 30 sec

Back ext x 20

Rest 30 sec

100 rope jump singles

Rest 30 sec

 

270912 Четверг

Нияз:

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

260912 Среда

Олег:

 

for time:

50 wall balls 

Run 400 m

35 wall balls 

Run 800 m

20 wall balls 

Run 1200 m

 

250912 Вторник

Нияз:

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

5 sets

10 T2B

Rest 20 sec

FP hold x 60 sec

Rest 20sec

240912 Понедельник

Олег:

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

5 sets

10 strict T2B

Rest 20 sec

60 sec fp hold

Rest 20 sec

220912 Суббота

Нияз:

A1. back squat @ 4011; 12,10,8,6,12; rest 30 sec

A2. amrap chin ups strict - mix grip per set @ 1110; rest 3 min

B. 200 walking lunges for time
+

4 sets:
T2B x10
Rest 20 sec
Left plank x 60 sec
Rest 20 sec
Righ plank x 60 sec
Rest 20 sec


A1. 60/65/70/75/60
A2. 10/8/6/5/5/5

210912 Пятница

Олег:

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

200912 Четверг

Нияз:

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

190913 Среда

Олег:

A1. romanian dead lift @ 4011; 12,10,8,6,12; rest 30 sec

A2. amrap strict dips @ 1011; rest 3 min

+

7 RFT

7 Wall Balls

7 burpee

+

200 sit ups anchored for time

40/15; 50/10; 55/10; 60/6; 40/8
7:17
13:32

090612 Суббота

"NUTTS"
 
10 HSPU
15 DL 100kg
25 Box jump
50 Pull ups
100 Thrusters Db 9 kg
200 Double Unders
Run 400 with 20kg plate
 
5 minute rest
 
Run 1 mile recovery

310512 Четверг

Нияз:
7 min @80%aer
5 PC 40kg
10 decline bench sit ups
5 box jumps 50sm
Rest 5 min
7 min @85%aer
150m row
7 push ups
7 KBS 24kg
Rest 5 min
7 min @90% aer
20 lunges
5 T2B
60 m shuttle runs
Rest 5 min
7 min @90%aer
Cross trainer resistance 3.
4rds
4rds
4rds
Олег:
Row 1km
20 Power Cleans 40kg
30 Box Jumps 70sm
20 Shoulder To Overhead 40kg
30 Pull Ups
20 Kettlebell Swings 24kg
30 Burpees
20 Back Squats 40kg
30 Decline behch Sit Ups
Run 1km

290512 Вторник

А. Присед.@30х0 8-10х3; отд.2 мин.60кг
Б. Болгарский выпад. @8-10/нога х3; отд.1 мин. М/у подх.8кг.
+
На время:
21-15-9(15-10-5)ЖЛУХ( жим лежа узким хватом)60кг
Гребля 250/500/750м
Нияз 12:53
Олег 12:56

Иниль.
4 сета:
10 с пола над головой блин 25 кг
15 сит-апс
20 шагов выпадами
400м бег/500м гребля/2 мин эллипс/400м бег
Отдых 2 мин м/у сетами.

Упражнения на вращ. Манжету.

140412 Суббота

Обработка:
L-сит(уголок) на брусьях
7 сетов по 10 сек/30 сек отдых

Сила:
Жим лежа узким хватом (40см)
5,5,3,3,3
60/70/,,,,,,?
Меткон:
"свинги"
21-18-15-12-9-6-3 24кг
Берпи
3-6-9-12-15-18-21

120412 Четверг

На время:
3 раунда
50 шагов с блином над головой 15/20кг
40 сит-апс
30 отжиманий
20 Подтягиваний

100412 Вторник

Skill:
От работка приседания на одной ноге "пистолетик"
3x5 на каждой ноге
Сила:
Становая тяга
5,5,5,5,5
80/90.....?
Меткон:
5 раундов на время:
7 становых тяг 80-90кг
7 Берпи+подтягивание

270312 Вторник

Back squat 3x5

Press 3x5

12 min AMRAP

7 Goblet squats KB 24kg
20 Sit ups
4 Wall walk

190312 Понедельник

Skill:
5-5-5-5-5 of Ring Dips

WOD:
21-15-9 reps of:

SDHP 42,5kg
Burpees

150312 Четверг

Today we will be performing the following workouts as a pair.
One person runs 400m, the other performs an exercise, they then alternate.
The exercises are as folows:
KB swings 24/16kg
Box jumps 44 sm
Push press 35kg
Thrusters DB 10kg
Иниль 38/20/16pp/30
Олег.  50/51/25/42

010312 Четверг

Strength
DL
5,5,3,3,3

 TTJ
5 RFT
4 Man makers 12kg
5 DL 80kg
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

240212 Вторник

250m Row
Shoulder Mobility
Double Under Ladder practice


Strength
4 Strict Press / 4 Strict Pull Up
x4 rounds  

Workout of the Day
3 Rounds for Time
10 Push Press,42,5kg
20 Wall Ball,
30 Sit Ups

230212 Четверг

Strength/Skill:

Take 15 minutes to find your 1 rep max of Turkish Get-up.

WOD:

Advanced:

400 m run
5 Hang Power Cleans (95/65)
25 Tuck Jumps
50 Abmat Situps
5 Hang Power Cleans
20 Tuck Jumps
40 Abmat Situps
300 m run
5 Hang Power Cleans
15 Tuck Jumps
30 Abmat Situps
5 Hang Power Cleans
10 Tuck Humps
20 Abmat Situps
200 m run
5 Hang Power Cleans
5 Tuck Jumps
10 Abmat Situps
5 Hang Power Cleans

210212 Вторник

AMRAP in 15 min
Supin L-pull-ups ladder 1-5



Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders (80 singles)
25 m Shuttle sprint (5 x 5 m)
Rest 90 seconds

020212 Четверг

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Нияз 23:35
Олег 25:05
Иниль 30:29

260112 Четверг

3 rounds of: 30kg
3 Hang cleans
3 Front squats
3 Push jerks
-add weight-
3 rounds of: 40kg
3 Power cleans
3 Thrusters
-add weight-
3 rounds of: 50kg
3 Deadlifts
3 hang clean and jerks (do not re-set, pop it off your shoulders during catch)
STRENGTH: 3RM Clean and Jerk (10 minutes)

WOD:
"Gran"
21-15-9
Clean and Jerk 42,5kg
Pull ups

240112 Вторник

20 pull ups
20 Thrusters 42,5kg
400 m run
30 push press 42,5kg
30 box jump
400 m run
30 kb swings 24kg
30 OHS 
400 m run
60 push ups
60 sit ups

190112 Четверг

WOD: 10/9/8/7/6/5/4/3/2/1
HSPU
Pull ups
Burpees

Strength: B. Squat 10 8 6 4

170112 Вторник

5 RFT
4 Man makers 40/25
5 DL 250/155
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

050112 Четверг

Workout Type: Strength
Description:
workout:
300m run
3x 50m sprint
1x 75m
1x 100m
then:
2x
handstand hold
10 k2e
10m bear crawl
then:
DE: press 7 x 3 @65%
then:
21-15-9
KB ppress 24/16
toes to bar
then:
rest 5
then:
300 seconds upright support
post time