261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HSPU 15 x 3; rest 3 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ 
9 chin ups

18 BJ 

...etc

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1.  Complex

5 sets for max load of:

3 Power Clean

3 Front Squats

3 Jerks

Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;

20 Deads, 80kg

15 HSPU

191212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

1. 120kg

100kg

2.

3.70kg

4. 7:39

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

20 min CAP
-8 NPUBP BJ PU

121212 Среда

1.  4 sets across to max weight:
PC x3/FS x3/PJ x3

2.12RFT
12 cals Row
12 Wall Ball

Results:
40/50/60/65
18:50

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

130kg
7:42.2

051212 Среда

MAP 5/3

5 min amrap @85%.  

10 OHS 40kg

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.         

15 KBS 16kg

15 push ups

30 double unders

Rest 3 min

5 min amrap @85%

15 wall balls

10 toes to bar

10 cals row
Rest 3 min

x2

031212 Понедельник

1.  Snatch PP + 2 OHS

work up to a heavy set

2.  Snatch

3x1 Heavy

3.  "Helen" Rowing

3 RFT:

500 m Row

21 KBS 24kg

12 Pull ups

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

261112 Понедельник

A. Front Squat

5 x 40%

5 x 50%

5 x 60%

3 x 80%

2 x 90%

1+ x 100%

B. OTM 20
EM 10 thrusters 45kg
OM 10 Burpees on the plate

231112 Пятница

for time:

50 COVP chin ups

50  thrusters - 40kg

50 Row cals

50 m bear crawl

50 walking lunges

50 COVP chin ups

211112 Среда

A. Take 12 min to build to a max thruster from the floor

B. OTM 10

3Positin PSnatch 40kg+

C. 50 HSPU for time.

191112 Понедельник

A1. DL @ 22X1; 3-4 x 5; rest 2 min

A2. dips @ 21X1; 3-4 x 5; rest 2 min

B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-10 x 3; rest 1 min

C. FLR on rings - accumulate 4 min

+

AMRAP DU's in 1 min

REST 4 min

AMRAP DU's in 2 min

REST 3 min

AMRAP DU's in 3 min

161112 Пятница

1. Build to tough double Push Jerk 10 min. 70-75kg

2. Build to tough double SClean in 10 min.  75-80kg

+

50 T2B

15 Push Jerk 60kg

50 Burpees

15  C2B pull ups

50 Box Jumps 60sm

15 Squat Clean 60kg

141112 Среда

Выполнение комплекса он-Лайн игр.
Размяться на гирях 16,24,32 соответственно. До пота!!!! Голеностопы и икроножные, ягод. И задняя пов-ть бедра!!!
При выполнении программы:
1. Контроль дыхания. Не допускать запыха!!
2. Не допускать закисления предплечья. Ставить гирю на пол, считать до 5 и продолжать.
3. На прыжках через штангу - ВЫКЛАДЫВАТЬСЯ ПОЛНОСТЬЮ!!!!! Лучше сэкономить силы на рывке гири!!!

Удачи!!!!

121112 Понедельник

5 min amrap @80%

Row 10 cals

10 KBS 24/16kg

20 lateral jumps over barbell

Rest 2 min

5 min amrap @85%

10x10  shuttle run ( дотронуться до пола!!! На старте и финише)

16 walking lunges

16 KB snatch 24 kg. (8/h)

Rest 4 min

5 min @ 90%:

10 KBS  24kg

10 burpee lateral jumps over barbell

10 kb snatch 24kg (5/h)

Rest 10 min

x2 rounds.

Перед началом отработать технику рывка гири.

091112 Пятница

10 min @ 90% aer:

10 lunges

10 double unders

10 ghd sit ups/ decline bench sit ups

10 double unders

(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

021112 Пятница

1. Build to tough double Push Jerk 10 min.

2. Build to tough double SClean in 10 min.

+

50 GHD Situps

15 Push Jerk 60kg

50 Burpees

15  Bar Muscle ups

50 Box Jumps 70sm

15 Squat Clean 60kg

311012 Среда

1. OTM 10

1 SClean 80/85kg
1-5/80; 6-10/85

2. OTM 10

5 HSPU 
Rx'd

+

4 Rounds:

Row 250m

7 Front Squats 60kg

9 Chest-to-Bar Pullup

11 Burpee

15:25

291012 Понедельник

1. In 6 mins

AMRAP of  1-4 Unbroken Hang Squat Snatch Ladders

2. In 10 mins

Build to a Tough 5 rep TNG Deadlift 
+

200 m  Run
30  KB swing 24kg
20 Pushup
10 Box Jump 60sm

 400m Run
10 KB swing 24kg
30 Pushup
20 Box Jump 60sm

600m Run
20 KB swing 25kg
10 Pushup
30 Box Jump 60sm

Results:
1. 33reps (35kg)
2. 60/70/80/90/100/105.
3. 19:00

261012 Пятница

Workout of the Day
A.
Take 20 minutes to build to a heavy Jerk
85kg

B.
On the minute, every minute, for 12 minutes:
4 Push Press 40kg
6 Pull-Ups
8 KBS 24kg
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 8 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)
20 min

241012 Среда

А. OTM x 20
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 Sit-Ups
Rest 3 minutes

221012 Понедельник

A. Snatch cluster - 1.1.1. x 5; rest 2 min

B. Against a 2-Minute running clock, complete as many rounds and reps as possible of:

5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 sec

x5

Results:
45kg
2+8/2+8/2+3/2+1/2+1

191012 Пятница

1. Work to 1RM Squat Clean

AMRAP 20 Minutes

5 Squat Cleans 70kg

10 Push Ups

15 Pull Ups

1. 95kg - PR
2. 6 rds - 13pull ups

171012 Среда

1. Du practice.
2. Work to 3RM DL
3. 5 rds not for. Time:
10 DL 90kg
Row 350m
10 HSPU

3RM 140kg

151012 Понедельник

1. OTM 5/5/5

5 Squat Snatch 40kg

3 Squat Snatch 45kg

1 Squat Snatch 50 kg each 30 sec

2.30 Reps For Time

Squat Clean/Jerk

50kg

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 60 kg
10 Burpee to Bar

101012 Среда

Photo from the CrossFit Games Gallery

20 Mins
3 Position Snatch
(Floor/Above Knee/High hang)
Work on technique to a heavy set

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

20 min EMOM

Even minutes – 10 KB Swings 24kg

Odd minutes – 10 Push Press 42,5kg

– Rest 5 min –

3 Rounds

Row 500m

AMRAP in 2 min

4 Squat Cleans 60kg

4 Chest to Bar Pullups

4 Handstand Pushups

051012 Пятница

A. Establish 1RM thruster

+

21-15-9

KB swing

Burpee

Rest 10 min

9-15- 21

thruster

NPUBBJ

Results:
80kg
5:46
15:17

031012 Среда

A. Snatch Practice for 20 min.

AMRAP 15 Minutes

5 HSPU

7 Squat Snatch 42,5 kg

9 Box Jumps 60 sm

011012 Понедельник

A. Squat Clean - 2,2,2,2,2  rest 4 min

B1. OHS -  5 reps ; rest 10 sec

B2. 15-20 chin ups; rest 3 min x 4

C. TGU - 30 NOT for time - 24kg.

280912 Пятница

Workout of the Day
A.
Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010

Rest 3 minutes

B.
Three rounds for time of:
Kettlebell Swings x 30 reps 24kg
400 Meter Run

260912 Среда

A.
Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

240912 Понедельник

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
Row 500 m and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

210912 Пятница

 

for time:

42 DB snatch - 22kg

21 HSPU

84 squats

30 DB snatch - 24kg

15 HSPU

56 squats

18 DB snatch - 26kg

9 HSPU

28 squats

190912 Среда

Row 350 m @ 95%

rest 3 min x 3

(REST 5 min)

10 min @ 90%:

10 wall balls 

10 toes to bar

25 double unders
4rds (-ru)

(REST 8 min)

Row 350 m @ 95%

rest 3 min x 3

1:04.8 (34)
1:08.4 (30)
1:14.2 (34)
-------------
1:08.6(34)
1:10(33)
1:09(37)

170912 Понедельник

for time:

50 HSPU

50 L Pull Ups

50 box jumps - 70sm

50 ghd sit ups

50 burpees

 

050912 Среда

A1. Push Press @ 12X1; 4-5 x 6; rest 30 sec

A2. AMRAP strict unweighted throat to bar Chin Ups @ 1111; amrap x 6; rest 3 min

B. Overhead Walking Lunges with implement - 20 steps; rest 1 min x 5

C. amrap unbroken 1-4 HSPU ladders in 6 min

60/60/65/65/65/65
9/8/7/7/8/7
B. not  done
23reps

030912 Понедельник

5RFT
20 HR Push ups
20 KBS 24kg
11:55
10 min rest

5RFT
20 Pull ups
20 Goblet Squats Kb 24kg
17:26
Rest 10 min
3 sets
20 sit ups
20 back ext.
60 sec FLR on the floor
Rest 30 sec

220812 Среда

A.Back Squat 5x5;
+
Wall ball
25/20/15/10/5
KBS 32kg
5/10/15/20/25

010812 Среда

A1. Push Press @ 12X1; 3-4 x 5; rest 2 min

A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min

B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes

C. 3  bar muscle ups - EMOM for 10 min


60kg
20kg
60/70kg
EMOM for 10 min 5 C2B pull ups /rx'd 

300712 Понедельник

A. FS build to tough double in 10 min.
+
AMRAP in 6 min
10 FS 50kg
10 PP 50kg
+
Rest 10 min
+
Row 250m x 8; rest 2 min
80kg
5 rds + 5FS

45,8/46,8/48,7/50,6

270712 Пятница

A1. Power Clean - build to a tough double; rest as needed

A2. Close Grip Bench Press - build to a tough double; rest as needed

+

3 rounds for time:

10 DL heavy

10 burpee box jumps - 70sm

250712 Среда

A. Snatch pull practice./Power Snatch practice
+
For time:
21-15-9
Power Snatch 40kg
Burpee no push up Lat. jump.
13:50

230712 Понедельник

A. Build to 1 tough SClean/ 80kg


3 rounds for time

25 x wall balls
20 x burpee Pull-Ups
15 x Deadlifts
10 x Squat Cleans
5 x Jerks
60kg
(-5J/10SC/15DL)

200712 Пятница

"Small Elizabet"
12/9/6
SClean 60kg
Ring dips

10:03

Rest 15 min

15/13/11/9/7
Pull ups
KBS 24kg

6:37

180712 Среда

A. OHS 5x5; rest 3 min; 40/45/50/55
B. Power Snatch practice

+

WOD:
7 RFT of:

5 Power Snatches 35kg
7 Box Jumps 70sm
9 Wall Balls

15:48

130712 Пятница

For time:
Row 1km
20 Power Cleans 60kg
30 Box Jumps 70sm
20 Shoulder To Overhead 60kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 60kg
30 GHD Sit Ups
Run 1km

090712 Понедельник

A. Back Squat 3,3,3,3,3; rest 3 min
+

"Fog Cutter"
15-12-9-6-3 Reps of:
Power Clean 70kg
Handstand Push Ups
Chest to Bars
200 Meter Run

040712 Среда

STRICT Strength Couplet
3 rep max weighted pullup in 1 minute
-1 min rest-
3 rep max strict shoulder press in 1 min.
X3
+

"Brave Bull"
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds

020712 Понедельник

"DT"
12 DL
9 HPCl
6 PJ

50....60....

290612 Пятница

"Dirty Anchor"
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings 32kg
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps 60sm

17:42