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