300312 Пятница

Front Squat
5,5,5,3,3
60/70/80
90/100


For time:

18/15/12/9/6/3
Wall ball
Burpee
Row (cals)
14:30

280312 Среда

AMRAP in 18 min
15 box jumps
12 PPress 40kg
9 T2B

260312 Понедельник

Warm-up/Mobility


Strength:
A: Deadlift: 3-3-3-3-3
B: Max rep kipping ring dips x 3 sets

WOD:
10 Minute AMRAP:
4 Clean & jerk 65kg
8 Knees-to-elbow
12 Wall Ball Shots 9kg

210312 Среда

Practice:
Kip. HSPU

5 rds for time

6 HSPU
12 Pull ups
24 WTD WL

190312 Понедельник

Skill:
5-5-5-5-5 of Ring Dips

WOD:
21-15-9 reps of:

SDHP 42,5kg
Burpees

6:06

160312 Пятница

For total reps:
Run 400m
Rest 90sec
KB swings 24kg/90sec
Run 400m
Rest 90sec
Box jumps(step down)60sm/90sec
Run 400m
Rest 90sec
Wall Ball 10kg/90sec
Run 400m
Rest 90sec
Burpees/90sec
Run 400m
Rest 90sec
Push press 40kg/90sec

52/42/35/38/26=193

140312 Среда

Clean and Jerk TnGo practice

WOD
4 Rounds
10 C2b Pull Ups
20 Box Jumps 60sm
30 KB Swings 24kf

120312 Понедельник

Strength 
Push Press
4 x 3, 3 x 2
TnGo tecnique

090312 Пятница

A. power snatch - build to a tough double - rest as needed - NOT a 2RM
+
as many rounds in 12 minutes:
7 burpees
20 double unders
7 CTB chin ups

070312 Среда

STRENGTH
back squat 5X5
100/110/120/130/130


CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
Push ups
box jumps 60sm
T2B
13:40

050312 Понедельник

"Nate"

Am rap in 20 min

2 muscle ups
4 HSPU
8 KBS 32kg

020312 Пятница

Strength
DL
5,5,3,3,3


 TTJ
5 RFT
5 DL
6 HSPU
7 L sit pull ups
8 Burpees
400 m run