21-15-9
Burpee
Pull-ups
3:46
вторник, 27 декабря 2011 г.
воскресенье, 25 декабря 2011 г.
261211 Понедельник
2 rds
Row 500m
20 KBS 24 kg
Rest 7 min
2 rds
OHWalk 2KB 24kg 60m
20 Box jumps
Rest 7 min
Bodyweight "Fran"
21-15-9
Burpee
Pull-ups
Row 500m
20 KBS 24 kg
Rest 7 min
2 rds
OHWalk 2KB 24kg 60m
20 Box jumps
Rest 7 min
Bodyweight "Fran"
21-15-9
Burpee
Pull-ups
четверг, 22 декабря 2011 г.
231211 Пятница
A) 2 min max rep shoulder press 40/20k
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk
B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Wall balls 9/4 kg
C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk
B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Wall balls 9/4 kg
C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks
вторник, 6 декабря 2011 г.
141212 Среда
Foam Roll
Hip Capsule Mobility
Bent Leg Floor Calf Mobility
Upper Back Double Lacrosse Ball Mobility
+
5 minute Row @ Z1 (EASY pace)
+
3X:
15 Wall Balls
Row 250m @ 90% effort
rest 3 min b/t sets
+
rest 10 total minutes
+
3X:
10 Burpees
Row 250m @ 90% effort
rest 3 min b/t sets
+
5 minute Row @ Z1 (EASY pace)
Hip Capsule Mobility
Bent Leg Floor Calf Mobility
Upper Back Double Lacrosse Ball Mobility
+
5 minute Row @ Z1 (EASY pace)
+
3X:
15 Wall Balls
Row 250m @ 90% effort
rest 3 min b/t sets
+
rest 10 total minutes
+
3X:
10 Burpees
Row 250m @ 90% effort
rest 3 min b/t sets
+
5 minute Row @ Z1 (EASY pace)
121211 Понедельник
3 sets for quality:
10 Goblet Squats @ 53/35lbs
10 Turkish Get-ups (5/side)
10 Hollow Rocks
+
5 rounds for time:
5 Sumo Deadlift Highpulls 40kg
5 Ground to Overhead 40kg
5 Power Snatch 40kg
+
amrap in 12 minutes:
7 Front Squats @ 60 kg
250m Row
10 Goblet Squats @ 53/35lbs
10 Turkish Get-ups (5/side)
10 Hollow Rocks
+
5 rounds for time:
5 Sumo Deadlift Highpulls 40kg
5 Ground to Overhead 40kg
5 Power Snatch 40kg
+
amrap in 12 minutes:
7 Front Squats @ 60 kg
250m Row
071211 Среда
Prep glutes, hammies, shoulders, and chest
+
A1. Back Squat 5 reps x 4 sets; rest 60 sec 100kg
A2. Weighted Pull-ups 8 reps x 4 sets; rest 3 min
+
for time, 21-15-9:
Push Press 40kg
Bar-Facing Burpees
9:37
+
A1. Back Squat 5 reps x 4 sets; rest 60 sec 100kg
A2. Weighted Pull-ups 8 reps x 4 sets; rest 3 min
+
for time, 21-15-9:
Push Press 40kg
Bar-Facing Burpees
9:37
воскресенье, 4 декабря 2011 г.
051211 Понедельник
Strength
Deadlift
3 x 5, 3 x 3
WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees
Deadlift
3 x 5, 3 x 3
WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees
четверг, 1 декабря 2011 г.
021211 Пятница
15 burpee box jumps 54sm
15 KB clusters 24kg
30 sit ups
12 burpee box jumps 54sm
12 KB clusters 24kg
24 sit ups
9 burpee box jumps 54sm
9 KB clusters 24kg
18 sit ups
26:53
15 KB clusters 24kg
30 sit ups
12 burpee box jumps 54sm
12 KB clusters 24kg
24 sit ups
9 burpee box jumps 54sm
9 KB clusters 24kg
18 sit ups
26:53
воскресенье, 27 ноября 2011 г.
281111 Понедельник
PPress
3,3,3,3
70x4
5 rds for time of:
90 rope jumps
6 Squat Cleans 60 kg
11 Toes to Bar
17 KB Swings 24 kg
Cap 20 min
4 rds
3,3,3,3
70x4
5 rds for time of:
90 rope jumps
6 Squat Cleans 60 kg
11 Toes to Bar
17 KB Swings 24 kg
Cap 20 min
4 rds
воскресенье, 20 ноября 2011 г.
251111 Пятница
Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1
WOD
"Burn Baby Burn"
100 Double unders
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 Dips
Post scores to comments.
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1
WOD
"Burn Baby Burn"
100 Double unders
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 Dips
Post scores to comments.
231111 Среда
Workout of the Day
Complete as many rounds as possible in 20 minutes of:
3 Squat Snatches, 45/47,5/50(3f)/50/52,5/52,5(2/2f)/52,5
15 Wallballs, 20/14lbs
7rds
4 rounds each of 30 sec on / 30 sec off.
Hollow Rocks
Wall-facing handstands
Side plank right
Side Plank left
Complete as many rounds as possible in 20 minutes of:
3 Squat Snatches, 45/47,5/50(3f)/50/52,5/52,5(2/2f)/52,5
15 Wallballs, 20/14lbs
7rds
4 rounds each of 30 sec on / 30 sec off.
Hollow Rocks
Wall-facing handstands
Side plank right
Side Plank left
211111 Понедельник
Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1
70/70/70
80/80
85 f
WOD
AMRAP 7 min
5 Deadlift 120kg
10 Strict Pull Ups
30 Mountain Climbers
2rds + 1
Squat Clean
3 x 3, 2 x 2, 1 x 1
70/70/70
80/80
85 f
WOD
AMRAP 7 min
5 Deadlift 120kg
10 Strict Pull Ups
30 Mountain Climbers
2rds + 1
четверг, 17 ноября 2011 г.
181111 Пятница
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
вторник, 15 ноября 2011 г.
161111 Среда
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)
7+2
1/1 row(cal)/rest
24/24/21
6 Burpees (jump to touch an object 1 fist above an out reached hand)
8 Front Squats (35kg/25kg)
12 Kettlebell Swings (24kg/16kg)
7+2
1/1 row(cal)/rest
24/24/21
пятница, 11 ноября 2011 г.
141111 Понедельник
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 pood Turkish Get-up, 20 reps, alternating arms
44:07
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 pood Turkish Get-up, 20 reps, alternating arms
44:07
141111 Понедельник
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
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
среда, 9 ноября 2011 г.
111111 Пятница
KB Press
KB PPress
KB PJerk
5/5/5x24
part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min
4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups
KB PPress
KB PJerk
5/5/5x24
part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min
4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups
091111 Среда
21-18-15-12-9-6-3 Reps of:
Double KB Deadlift 32kg
Push Press 42,5 kg
Box Jump 44sm
Hang SClean 42,5kg
51:08
Double KB Deadlift 32kg
Push Press 42,5 kg
Box Jump 44sm
Hang SClean 42,5kg
51:08
пятница, 4 ноября 2011 г.
111111 Пятница
A) Warm up
3 Rounds of
10 V-ups
10 Hollow Rocks
B) Strength
Deadlift
5-5-5-3-3-1-1
C) Conditioning
10 Rounds of
Bodyweight bench 90%
Row 250m
First round 10 BW-Bench, Second round 9 and so on.
3 Rounds of
10 V-ups
10 Hollow Rocks
B) Strength
Deadlift
5-5-5-3-3-1-1
C) Conditioning
10 Rounds of
Bodyweight bench 90%
Row 250m
First round 10 BW-Bench, Second round 9 and so on.
091111 Среда
A) 150 double unders for time.
B) 15-12-9 reps of
hang squat clean thrusters 40kg
burpee pull ups.
C) 500m max effort row
straight into max rep ring dips
B) 15-12-9 reps of
hang squat clean thrusters 40kg
burpee pull ups.
C) 500m max effort row
straight into max rep ring dips
071111 Понедельник
A) Weighted pull ups
1-1-1-1-1
B) Max reps in 2 mins shoulder press 40kg
Rest 1 min
Max reps in 2 mins push press 40kg
Rest 1 min
Max reps in 2 mins push jerk 40kg
C) 10 min AMRAP
7 comp press ups
10 sumo deadlift high pull 40kg
20 mountain climbers
1-1-1-1-1
B) Max reps in 2 mins shoulder press 40kg
Rest 1 min
Max reps in 2 mins push press 40kg
Rest 1 min
Max reps in 2 mins push jerk 40kg
C) 10 min AMRAP
7 comp press ups
10 sumo deadlift high pull 40kg
20 mountain climbers
четверг, 3 ноября 2011 г.
041111 Пятница
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
39:05
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
39:05
вторник, 1 ноября 2011 г.
воскресенье, 30 октября 2011 г.
311011 Понедельник
A: Establish a 3RM Front Squat within a 15 minute time cap…
100
B: For reps:
3 mins max Ground to Overhead 60kg 9
2 mins max Burpees. 29
1 min max Double Unders 1
Rest 3 mins
1 min max Double Unders 120
2 mins max Burpees. 28
3 mins max Ground to Overhead 60kg 6
100
B: For reps:
3 mins max Ground to Overhead 60kg 9
2 mins max Burpees. 29
1 min max Double Unders 1
Rest 3 mins
1 min max Double Unders 120
2 mins max Burpees. 28
3 mins max Ground to Overhead 60kg 6
четверг, 27 октября 2011 г.
281011 Пятница
Strength
(weighted) Pull Up
7 x 3
15/20/25/25/20/20/20
WOD
3 Rounds
40:20sec work:rest
- Row for calories
-KB Swings
- CTB Pull Ups
-Split Lunge Jumps
17/12/13=42
21/17/16=54
35/30/30=95
223
(weighted) Pull Up
7 x 3
15/20/25/25/20/20/20
WOD
3 Rounds
40:20sec work:rest
- Row for calories
-KB Swings
- CTB Pull Ups
-Split Lunge Jumps
17/12/13=42
21/17/16=54
35/30/30=95
223
вторник, 25 октября 2011 г.
воскресенье, 23 октября 2011 г.
241011 Понедельник
STLDL
5x8
70 kg
WOD:
“Huger”
5 rounds for time of:
10 Bench Presses 70kg
15 Calorie Row
20 KBS Russian 32kg
28:00
5x8
70 kg
WOD:
“Huger”
5 rounds for time of:
10 Bench Presses 70kg
15 Calorie Row
20 KBS Russian 32kg
28:00
воскресенье, 16 октября 2011 г.
211011Пятница
Strength
50 Pull Ups in as few sets as possible
8:06
WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:33
50 Pull Ups in as few sets as possible
8:06
WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:33
191011 Среда
Strength
Bent over DB Row
5 x 8
20kg
WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups
6 rds+20 bj+ 7pp=252pts
Bent over DB Row
5 x 8
20kg
WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups
6 rds+20 bj+ 7pp=252pts
171011 Понедельник
Strength
OHD Squat
7 x 3
50/55/60/65/70/70/75
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings 24 kg
12 Pull Ups
2 min rest
run 4:28
Row 3:54
Run 5:00
Run 4:47
OHD Squat
7 x 3
50/55/60/65/70/70/75
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings 24 kg
12 Pull Ups
2 min rest
run 4:28
Row 3:54
Run 5:00
Run 4:47
воскресенье, 9 октября 2011 г.
141011 Пятница
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
10 Toes to Bar
15 Wall Balls
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
10 Toes to Bar
15 Wall Balls
121011 Среда
Hand Stand Practice
Focus on maintaining a TIGHT hollow position.
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
12:10
Focus on maintaining a TIGHT hollow position.
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
12:10
101011 Понедельник
"Carse"
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 20 meter Bear crawl.
56:22
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 20 meter Bear crawl.
56:22
суббота, 1 октября 2011 г.
071011 Пятница
For time:
50 strict pull-ups
8:20
25 burpee
800 m Run
5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)
25 burpee
800m Run
27:08
50 strict pull-ups
8:20
25 burpee
800 m Run
5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)
25 burpee
800m Run
27:08
051011 Среда
Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/45/45
47,5/47,5
47,5
WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb
4rds+2reps
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/45/45
47,5/47,5
47,5
WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb
4rds+2reps
030911 Понедельник
Strength
Shoulder Press
5 x 5
40/45/47,5/50/50
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
Post scores to comments.
Shoulder Press
5 x 5
40/45/47,5/50/50
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
Post scores to comments.
воскресенье, 25 сентября 2011 г.
300911 Пятница
WOD
For Time:
"Filthy Fifty"
50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders/200singles
40:18
For Time:
"Filthy Fifty"
50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders/200singles
40:18
280911 Среда
Warm Up
800 meter run
30 Squats
30 PVC Push Press
Strength:
PPress
3,3,3,3,3 rest 3 min
WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
800 meter run
30 Squats
30 PVC Push Press
Strength:
PPress
3,3,3,3,3 rest 3 min
WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
260911 Понедельник
Tuesday, 05 July 2011
"DIANE"
Warm Up
500 meter row
::30 Handstand X 3
15 Push Ups X 3
15 back extensions X 3
WOD
For time:
21-15-9
Deadlifts 102,5kg
HSPU
14:00
"DIANE"
Warm Up
500 meter row
::30 Handstand X 3
15 Push Ups X 3
15 back extensions X 3
WOD
For time:
21-15-9
Deadlifts 102,5kg
HSPU
14:00
пятница, 23 сентября 2011 г.
230911 Пятница
"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)
221
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)
221
среда, 21 сентября 2011 г.
понедельник, 19 сентября 2011 г.
воскресенье, 11 сентября 2011 г.
160911 Пятница
Strength
Deadlift
7 x 3
80/90/100/105/110/120/120
WOD
AMRAP 20 min
10 Burpees Pull Ups
5 Front Squats 62,5kg
1 Rack Climb
5 rds+ 10 reps
Deadlift
7 x 3
80/90/100/105/110/120/120
WOD
AMRAP 20 min
10 Burpees Pull Ups
5 Front Squats 62,5kg
1 Rack Climb
5 rds+ 10 reps
140911 Среда
Strength
Heaving Snatch Balance
5 x 5
30/35/40/45/50
WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps sm
10 Push Ups
12:32
Heaving Snatch Balance
5 x 5
30/35/40/45/50
WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps sm
10 Push Ups
12:32
12.09.11 Понедельник
Strength
Squat Clean
5x3
60/65/70/70/70
WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Double Unders
14:58
Squat Clean
5x3
60/65/70/70/70
WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Double Unders
14:58
воскресенье, 4 сентября 2011 г.
09.09.11 Пятница
Strength
Snatch
3 x 3, 2 x 2, 1 x 1
WOD
15 min AMRAP
5 Squat Snatch 42,5kg
10 CTB Pull Ups
5 Squat Cleans 42,5kg
10 Hand Release Push Ups
07.09.11 Среда
Skill
KB Snatch
Strength
Barbell Bent over row
5 x 5
40/50/60/65/70/75
WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg
6:55.97
THEN....
2km Row for time
8:16.9
KB Snatch
Strength
Barbell Bent over row
5 x 5
40/50/60/65/70/75
WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg
6:55.97
THEN....
2km Row for time
8:16.9
05.09.11 Понедельник
Skill
HS practice
Strength
Box Squat
7 x 3
100kg/60sec rest
WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups
9:39
HS practice
Strength
Box Squat
7 x 3
100kg/60sec rest
WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups
9:39
воскресенье, 28 августа 2011 г.
02.09.11 Пятница
Strength
Muscle up practice
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups
21:33
Muscle up practice
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups
21:33
31.08.11 Cреда
Strength
Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
BW
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg
Автор: vadim на 23:17 0 коммент.
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Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
BW
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg
Автор: vadim на 23:17 0 коммент.
Отправить по электронной почте
Написать об этом в блоге
Опубликовать в Twitter
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вторник, 23 августа 2011 г.
31.08.11 Среда
part 1:
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
26.08.11 Пятница
Strength
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up
воскресенье, 21 августа 2011 г.
24.08.11 Среда
A1 Front Squat@ 30x0 2-3x5; rest 10sec
A2 AMRAP Chin ups x5; rest 240 sec
+
3rds for time:
42,5kg hang squat clean unbroken x10
35 anchored sit-ups
70/3;80/3;90/3;100/2;100/2
13;10;9;9;8
5:37
четверг, 18 августа 2011 г.
19.08.11 Пятница
Strength
7 x 3
Power Clean
42,5;52,5/60/70/75/75
WOD
3 rounds for time:
400m Run. 13,7/13,5/13.0
50 Walking Lunges
15 OH Press 42,5kg
19:09
7 x 3
Power Clean
42,5;52,5/60/70/75/75
WOD
3 rounds for time:
400m Run. 13,7/13,5/13.0
50 Walking Lunges
15 OH Press 42,5kg
19:09
вторник, 16 августа 2011 г.
17.08.11 Среда
Strength
3 x 3, 2 x 2, 1 x 1
Power Snatch
40,40,45/3;50,50,50
WOD
TABATA
Air Squats 23;23;22;20;22;21;21;21 (20)
P. Press 42,5kg 9;6;5;4;4;4;4;4. (4)
Box Jump 54sm 6;6;6;6;6;6;6;6. (6)
Jumping Pull Ups 24;17;17;14;12;12;12;12 (12)
3 x 3, 2 x 2, 1 x 1
Power Snatch
40,40,45/3;50,50,50
WOD
TABATA
Air Squats 23;23;22;20;22;21;21;21 (20)
P. Press 42,5kg 9;6;5;4;4;4;4;4. (4)
Box Jump 54sm 6;6;6;6;6;6;6;6. (6)
Jumping Pull Ups 24;17;17;14;12;12;12;12 (12)
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