270213 Среда

 

A. Power clean; 3, 2, 1; rest 2 min

B1. TnG deadlift 5, 5, 5; rest 90 seconds

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds

+

3 min amrap:

3 kbs 32 kg

3 burpees

rest 3 min

6 min amrap:

6 power clean 40kg

6 ring dips

250213 Понедельник

1. HPCl 1,1,1,1,1.

2. BSquat 5,5,3,3,1,1. (70/80/100%)

3. For time:

21-15-9

Row (calories) 

KB swings 32kg

Ring dips 

220213 Пятница

A. Split jerk 2, 2, 2; rest 2 min

B. Amrap hspu in 10 min

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 40kg

 

200213 Среда

A. EMOM 10

3 PSnatch 40-45 kg

+

5RFT:

3 x Thrusters 55-60kg

6 x Toes to Bar

12 x Burpees 

180213 Понедельник

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

130213 Среда

A. EMOM 12 

3 snatch balance 

В.  EMOM 15 

3 PSnatch 40kg

+

7RFT:

7 OHS, 40kg

7 Burpee Box Jumps, 20"

110313 Понедельник

A1. 2KB walking lunges 24 continuous alt'ing steps x4; rest 30 seconds

A2. Bent over barbell rows 10-12x4; rest 30 seconds

A3. 20 unbroken back extensions @2012 x4; rest 30 seconds

A4. DB push press 20-24x4; rest 2 min

 

070213 Пятница

 

A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30

+

3 rounds for time:

Row 500m

12 DL bwt

21 box jumps 44sm

060213 Среда

"3 for 1"

A - 7 rds

7 Kettlebell Swings (24kg/16kg)

7 Burpeе

Rest 7 Minutes

B - 5 Minute AMRAP:

5 Squat Cleans (60kg/40kg)/10 KB HCleans5/5 24kg

10 Box Jumps (24"/20")

15 Sit-ups

Rest 7 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:

Squats

Push Ups

Олег/Нияз
7:15/6:36
2+10/2+15
3:11/3:40

040213 Понедельник

A. Back squat; build to a 8 rep max

+

On the min for 18 min:

Odd- 5 TnG power snatch moderate load

Even- 5 high box jumps

Олег/Нияз 90kg