010313 Пятница

1. For time

15 Cleans, 70kg

Muscle ups, 8

Row 1000

If "Squat" or "Power" is not designated for a Clean assume it is the choice of the athlete to determine the best approach.

2.  3RFT:

9 Power Snatches, 35kg- this is essentially a GTO anyhow, in other words muscle snatch is ok.

3 Shuttle Runs of 20m down and back, (this is 120m total every round).

3.  Row

Max calories in 1 minute

30 second rest

Max calories in 1 minute

270113 Среда

1.  OTM x 10

Odd:  1 Power Snatch + 1 Squat Snatch - no dropping

Even:  2 Front Squats - from a rack

2.  Open 12.3

AMRAP 18:

15 Box Jumps, 60sm games standards

12 Push Press, 50kg can be done as shoulder to overhead anyhow.

9 TTB

3.  3 Giant Sets

6 Good Mornings - moderate weight

9 Muscle Snatch - moderate weight

12 Band Pull Aparts

250213 Понедельник

1. Complex:
FS + PJ + FS + Split J
50/60/70/70
2. For time:
21-15-9
Row (cals)
KBS 24kg
Ring Dips

12:00

150213 Пятница

1.  Clean and Jerk

1RM 

2.  Power Drill

5 RFT:

5 HSPU

10 Power Cleans, 50kg

15 Burpees

20 KBS, 24kg

25 Wall Balls

Rest exactly 3 mins between rounds 

130213 Среда

A. Snatch balance 3 reps on the min for 12 min - technical focus, not strength. 40kg

В.  Power snatch; build to a 3rm TnG. 50kg

+

7RFT:

7 OHS, 45kg

7 Burpee Box Jumps, 20"

12:05

110213 Понедельник

For time:

100 double unders

50 burpees

30 toes to bar

15 wall walks

1k row

23:32

For time:
7 strict pull ups ub
21 sit ups ub

060213 Среда

"3 for 1"

A - 7 rds

7 Kettlebell Swings (24kg/16kg)

7 Burpeе

Rest 7 Minutes

B - 5 Minute AMRAP:

5 Squat Cleans (60kg/40kg)/10 KB HCleans5/5 24kg

10 Box Jumps (24"/20")

15 Sit-ups

Rest 7 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:

Squats

Push Ups

5:24/3/3:15

040213 Понедельник

A. Push jerk 10, 10, 8, 8; rest 2 min

B. Bench press; build to a 5RM

+

12 min amrap:

10 hand release push ups

10 box jumps 60sm

10 push press 45kg

30 double unders