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