281211 Среда

workout:
5 minute row
3×10
passthrough
goodmorning
sit up
then:
8×3 sumo deadlift @75%
50kg
then:
5 rft
10 push press 40kg
10 push up
10 wall ball 10kg


15:39

261211 Понедельник

2 rds
Row 500m
20 KBS 24 kg

Rest 7 min

2 rds
OHWalk 42,5kg
20 Box jumps

Rest 7 min

Bodyweight "Fran"
21-15-9
Burpee
Pull-ups
4:24.32

231211 Пятница

A) 2 min max rep shoulder press 40/20k
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk
10/20/19

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24kg
Wall balls 10kg
7:30

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks
Rx'd

161211 Пятница

A1. Box Squat @ 15″;3,3,3; rest 20 sec
A2. Kipping Pull-ups; 20 reps x 3 sets; rest 2 minutes
+
5X:
40 Double Unders
20 hand-Release Push-ups
10 KBS @ 32kg
rest 3 min b/t sets

141211 Среда

Foam Roll
Hip Capsule Mobility
Bent Leg Floor Calf Mobility
Upper Back Double Lacrosse Ball Mobility
+
5 minute Row @ Z1 (EASY pace)
+
3X:
15 Wall Balls
Row 250m @ 90% effort
rest 3 min b/t sets
+
rest 10 total minutes
+
3X:
10 Burpees
Row 250m @ 90% effort
rest 3 min b/t sets
+
5 minute Row @ Z1 (EASY pace)

121111 Понедельник

3 sets for quality:
10 Goblet Squats @ 53/35lbs
10 Turkish Get-ups (5/side)
10 Hollow Rocks
+
5 rounds for time:
5 Sumo Deadlift Highpulls 40kg
5 Ground to Overhead 40kg
5 Power Snatch 40kg
+
amrap in 12 minutes:
7 Front Squats @ 60 kg
250m Row

091211 Пятница

A. Hang Power Clean + Hang Squat Clean; 1+2 reps x 5 sets; rest 2 min b/t sets
B. Push Press + Push Jerk; 1+2 reps x 5 sets; rest 2 min b/t sets
C1. Clean Pulls @ 115% of 1RM; 1.1.1.1 x 5 sets; rest 20 sec
C2. High Box Jumps w/ step-down; 1.1.1.1 x 5 sets; rest 2 min
(rest 5 sec b/t each box jump)
50
50
80/74

071211 Среда

Prep glutes, hammies, shoulders, and chest
+
A1. Back Squat 5 reps x 5 sets; rest 30 sec 90kg
A2. Sup Pull-ups @ 31X1; 4-6 reps x 5 sets; rest 3 min
+
for time, 21-15-9:
Push Press @ 40kg
Bar-Facing Burpees
9:28

051211 Понедельник

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

021212 Пятница

15 burpee box jumps (24″/20″)
15 dumbell clusters (20kg/10kg)
30 sit ups
12 burpee box jumps (24″/20″)
12 dumbell clusters (20kg/10kg)
24 sit ups
9 burpee box jumps (24″/20″)
9 dumbell clusters (20kg/10kg)
18 sit ups

301111 Среда

WTD Pull- ups
3/3/3/3/3
10/12,5/15f/10
In 2 min
DU 15 unbroken


3 rounds of;
In 5 min time frame:
Run 400 m
30 box jumps 44sm
15 push jerk 40kg
Rest 3 min b/t rds.
1(5)/2(6)/3(6)

281111 Понедельник

PPress
3,3,3,3,3
55/55/57,5/57,5/60PR!

3 rds for time of:-
50 Double Unders
6 Power Clean 60 kg
11 Toes to Bar
17 KB Swing 24kg
20:45

251111 Пятница

Rack position hold:
70/90/110/120/130/140x10sec

Rack position power- push
5-5-5-5-5
70kg
1/3 press
5-5-5-5-5
40/4040/42,5/42,5
Conditioning

10min amrap
5 thruster 35kg
7 comp press up
9 box jump 54sm
7rds + 5 reps

231111 Среда

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
3 Squat Snatches, 45/45(2/2f)/45/47,5/47,5(2f)/47,5/50
15 Wallballs,


4 rounds each of 30 sec on / 30 sec off.
Hollow Rocks
Wall-facing handstands
Side plank right
Side Plank left

211111 Понедельник

3 rounds
10 wall ball
10 Burpees
B) Strengths
Push press
5-5-5-5-5
50/50/52,5/52,5/55
C) Conditioning
5 rounds of
Row 500m
10 Back squat 70kg
2:02/ub
2:06/ub
2:09/ub
2:02/ub
2:11/ub
21:46

181111 Пятница

 
Lunge with something heavy on your shoulder/back for 20 steps
(focus on pushing through the heel and remianing tall)
rest as needed
AMRAP Wide Grip Strict Chin Ups
rest as needed
15 T2B- focus on abs, not hips
rest as needed - 5 sets

+
Bb rack position standing

161111 Среда

Overhead squat - 65/70/70 x 2 x 3
Push Press - 55x 4 x 3
Back Squat - 85/95/9 x 4 x 3
Bent Row - 65 x 4 x 3

141111 Понедельник

Mid-hang snatch - 90% x 2 x 3
Power clean - 65% x 2 x 3
Snatch deadlift - 90% x 4
Stiff-legged deadlift - 3 x 4; 90%  of last wk
All percentages are of last week's RMs.
45(50)
55
65
67,5

5 sets; no rest:
1 rope climb (or 5 towel/rope pull-ups)
10 push-ups

111111 Пятница

• Jerk - 90% x 2 x 4sets
• Push Press - 90% x 4 x 3sets
• Back Squat - 90% x 4 x 5sets
• Bent Row - 90% x 4 x 3sets
• 65
  
• 55


• 90


• 65

4 rds/no rest 20 Top side half-moons 12 kg 15 pull-ups

091111 Среда

21/15/9 reps of:

Double KB Deadlift 32kg

Push Press 40kg

Hang Squat Snatch 40 kg
30:07







 

071111 Понедельник

Overhead squat - 2RM; 90% x 2 x 2
Push press - 90% (of 021111 5RM) x 5 x 3
Back squat - 90% (of 021111 5RM) x 5 x 3
Bent row - 90% (of 021111 5RM) x 5 x 3
Front/side planks - 2 x max (add wt if more than 1 min hold)

65/57,5/57,5
55
82,5
57,5

041111 Пятница

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5

50/45
65
70
75

For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest
24kg

021111 Среда

• Jerk - 4RM; 90% x 4 x 2
• Push Press - 5RM; 90% x 5 x 2
• Back Squat - 5RM; 90% x 5 x 4
• Bent row - 5RM; 90% x 5 x 2
• Unanchored sit-ups - 3 x max reps

This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort.

60/55

50/45

90/82,5

65/60

311011 Понедельник

Mid-hang clean - 3RM; 90% x 3 x 2
Power snatch - 70% x 3 x 3
Clean deadlift - 5RM
Good morning - 3 x 5
70;62,5/62,5
40/42,5/42,5
90
40/50/50



30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

281011 Пятница

Overhead squat - 2RM; 90% x 2 x 2
Push press - 90% (of mon.5RM) x 5 x 3
Back squat - 90% (of mon 5RM) x 5 x 3
Bent row - 90% (of mon. 5RM) x 5 x 3
Front/side planks - 2 x max (add wt if more than 1 min hold)
40/5;45/3;50/2;55/2;60/2!!!!!PR;55/2
40/5;45/5;50/5x2
50/10;60/5;75/5x3
60/5x3

261011 Среда

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5
40/40/40/40
60/60/60
60
70/70/70





4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)

241011 Понедельник

Jerk - 4RM; 90% x 4 x 2
Push Press - 5RM; 90% x 5 x 2
Back Squat - 5RM; 90% x 5 x 4
Bent row - 5RM; 90% x 5 x 2
Unanchored sit-ups - 3 x max reps
55/50
45/40
80/72,5
60/55

211011 Пятница

Strength
50 strict Pull Ups in as few sets as possible
9:42
WOD
3 Rounds for time:
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:00

191011 Среда

Strength
Bent over DB Row
5 x 8

WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups

171011 Понедельник

Strength
OHD Squat
7 x 3
40/42,5/45/47,5/47,5/50/55
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings
12 Pull Ups
1 min rest/2 min rest

Row 4:40;4:50
Run 4:20;4:32

141011 Пятница

Strength
Push Press
3 x 5, 3 x 3
40/45/50/55/57,5
60-fail 3 attempts

WOD
Tabata Row for Calories 20:10 x 8
6/7/7/7/7/7/7/6 =54 (6)
*rest 1 min
then...
AMRAP 12 min
5 P. Clean 50 kg
10 Toes to Bar
15 Wall Balls 10 kg

4rds+5pc+4t2b=129pts

121011 Среда

"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
55: 02

071011 Пятница

50 Strict Pull ups for time:
7:12

25 burpee
800 m Run

5 rounds
10 thrusters (plate 15kg)
10 OHWL ((plate 15kg)


25 burpee
800m Run

30:58

051011 Среда

Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/42,5/45
47,5/47,5
50

WOD
AMRAP 10min
10 Deadlift 80kg
20m Bear Crawl
1 Rope Climb
5rds

031011 Понедельник

Strength
Shoulder Press
5 x 5
30/35/37,5/40/37,5

WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock

300911 Пятница

WOD
For Time:
"Filthy Fifty"
50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders

38:15
 

280911 Среда

Warm Up

800 meter run
30 Squats
30 PVC Push Press
Strength:
PPress
3,3,3,3,3 rest 3 min.
45/50/55/60/65-failed
 
WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
9:35
 

260911 Понедельник

 
A. clean grip dead lift @ 3211; 4-6 x 4; rest 3 min
B. Single Arm DB Press @ 21X1; 5-8/arm x 3; rest 60 sec b/t arms
C. KB russian swing - 21 easy; rest 1 min x 3
D. AMRAP DU in 30 sec; rest 30 sec x 5
60/6;70/6;80/5;85/4
12kg
24kg
29/20/30/20/20

230911 Пятница

"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)

234

210911 Среда

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m
52:07

190911 Понедельник

Thruster
30/35/40/45/50/55/60x1

WOD
For time:
21-15-9
Push Press 42,5 kg
Pull ups

9:51

160911 Пятница

Strength
Deadlift
7 x 3
80/85/90/95/100/100
WOD
AMRAP 20 min
2 Rack Climb
5 Clap push ups
7 KBS 24kg

7rds

14.09.11 Cреда

WOD
1200m Run
50 squats
20 push ups
30 sit ups
800m Run
40 squats
15 push ups
30 sit ups
600m Run
30 squats
10 push ups
30 sit ups
400m Run
20 squats
5 push ups
30 sit ups

31:50
20 Box Jumps
10 Push Ups

12.09.11 Понедельник

Strength
Power Clean
3 x 3, 2 x 2
60/65/65;
70/70

WOD
21 - 15 - 9
Pull Ups
Push Press 45kg
Double Unders
13:41

09.09.11 Пятница

Strength
Snatch
3 x 3
40kg

WOD
15 min AMRAP
5 HSSn 30kg
10 Pull Ups
5 HSCleans 30kg
10 Hand Release Push Ups

6 rds

07.09.11 Среда

Skill
KB Snatch

Strength
Barbell Bent over row
5 x 5
40/50/60/65/70/75

WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg

12:08.95
THEN....
2km Row for time
7:41.1

05.09.11 Понедельник

Skill
HS practice

Strength
Box Squat
7 x 3
80kg/ 60sec

WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups
13:36

02.09.11 Пятница

Strength
Muscle up practice
Сделал!!!!!!!!!!!!!!!
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups

26:51

31.08.11 Среда

Strength
Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
(m=bw, w=75%bw)
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg

31.08.11 Среда

Strength
5 x 3
Deadlift
WOD
21 - 15 - 9
Ring Dip
SDHLP 35kg
Wall Ball

29.08.11 Понедельник

Strength
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24 kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up

26.08.11 Пятница

15,12,9,6,3 rep rounds for time;
Power Snatch - 35kg
Burpees

24.08.11 Среда

24.08.11 Среда
part 1:
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups

40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 5 min

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

5/6;7/9;7/10;7/10;
Rx'd x 3;

26;20;14;12;24;19;14;20;33;31.

29.08.11 Понедельник

15,12,9,6,3 rep rounds for time;
Power Snatch - 35kg
Burpees

22.08.11 Понедельник

A1 Front Squat@ 30x0 2-3x5; rest 10sec
A2 AMRAP Chin ups x5; rest 240 sec
3 rds for time:
42,5kg hang squat clean unbroken x10
35 anchored sit ups
A1 70/3; 75/3; 80/2;75/2;75/2
A2 35;20;15;15;15
+
6:46

19.08.11 Пятница

Strength
7 x 3
Power Clean
40,50x2;55x2;60;65/2 3 failed

WOD
3 Rounds for time:
400m Run
50 Walking Lunges
15 OH Press 30kg
16:51

17.08.11 Среда

Strength
3 x 3, 2 x 2, 1 x 1
Power Snatch
40/45/50x1/55x1

WOD
TABATA
Air Squats 18;16;18;18;18;16;16;16. (16)
P. Press 42,5kg 8;3;3;3;4;4;3;2. (2)
Box Jump 54sm 8;8;7;6;6;7;6;8.(6)
Jumping Pull Ups 18;17;18;18;18;18;19;24. (17)