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