281211 Среда

21-15-9
Burpee
Pull-ups

3:46

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

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

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)

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

091211 Пятница

Clean & Jerk 50 kg 1-10
each set 1 round "Cindy"
35:15

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

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

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