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

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.

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

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

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

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

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

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

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
 

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





 

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.

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

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

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

021111 Среда

Clean & Jerk practice

"Grace"(light)
40kg
4:40