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

010213 Пятница

1.  4 Rounds of:

Max unbroken tng cleans 60kg

1 min rest between rounds.

7/7/5/5

2.  Lil' bit bigger"Filthy 50"

50 Box Jumps, 60sm  games standards

50 Jumping Pull ups

50 KBS, 24kg

50 Walking Lunges

50 TTB

50 Push Press, 30kg

50 Back Extensions

50 Wall Balls, 9kg

50 Burpees

50 Double unders

50:38

300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm