010413 Понедельник

1.  For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

26:06

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61kg

TTB

270313 Среда

1. Facing Hurdle Jumps
6x6
2. OTM 6
3 SCL &J
60-65kg
3. 5 RFT
10 C&J 50kg
10 burpee- pull up

250313 Понедельник

1.  Power Snatch

5 x 5, TnG Climbing

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:

5 L-Pull ups

7 GHR

220313 Пятница

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 24kg

12 Air Squats

24 Double Unders

Rest as desired between rounds.

+

EMOM 10

15 wall ball

30 DU 

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

34:13

180313

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 50kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

1. EMOM 5
10 DL climbing 
80/85/90/95/100 fail.2. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.

5:35/5:53/6:28

060313 Среда

1.  For time:

10-9-8-7-6-5-4-3-2-1:  Front Squats, 70kg- no racks, must be taken from the ground.

10-20-30-40-50-60-70-80-90-100:  Double Unders

040313 Понедельник

1. Power  Snatch 

3 x Max Reps, TnG

50kg

Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

6/6/6

2.   For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 65-70kg no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups

60kg
31:33

3.  L-Sit

Accumulate 120 seconds

Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  

Athletes who have developed their L-sit to the point where they 

can hold it for three minute subsequently find all other ab work easy."

-Coach Glassman