230512 Среда

10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
15 double unders unbroken
5 toes to bar
7 deep push ups
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 hang power snatch - 30kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20 cal
5R/5L KB Snatch - 24kg
5 CTB chin ups

210512 Понедельник

6 rds
BB Complex
6dl
6 bor
6pc
6fs
6pp
6bs
6 bar push ups

Add weight each set. Not allowed to put the bar on the floor, till the set finished.
Rest as you need.

180512 Пятница

5 min @ 70%:
row 10 strokes
7 KBS
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 42,5kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
5 burpees

Rest 10 min
X2

140512 Понедельник

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's

040512 Пятница

amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 box jumps 44sm
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
8rds+ 70m/8rds+2bj/7rds+3sit ups

020512 Среда

A1. CGBP 3x4;rest 10sec;
A2. KBS 12x4; rest 2 min.
B1. Bb BOR 5-7@11x1 x4;rest 10 sec;
B2. KBS 10x4; rest 2 min.
80/85/85/85
40/40/50/50
24
+
For time
Row 500m
3 rds
12 kb goblet squats 24kg
24 sit ups
Row 500м
9:28

270412 Пятница

Du practice

L-pull up ladder 1-5x4

AMRAP in 12 min
5 KB SC R/A
5 HSPU
5 KB SC L/A
5 burpee

4rds+5sc+5HSPU