300312 Пятница

Front Squat
5,5,5,5,5

For time:

21/18/15/12/9/6/3
Wall ball
Burpee
Row (cals)

280312 Среда

Push Jerk
5,5,3,3,3
50/50
60/60/60

For time:
5 rounds
Row 250m
7 power clean 40kg
8:37


GHD sit-ups
4x12; rest 1 min
L-sit
4x10; rest 30 sec

260312 Понедельник

Warm-up/Mobility


Strength:
A: Deadlift: 3-3-3-3-3
B: Max rep kipping ring dips x 3 sets

WOD:
10 Minute AMRAP:
4 Clean & jerk 60kg
8 Knees-to-elbow
12 Wall Ball Shots 9kg

210312 Среда

Practice:
Kip. HSPU

5 rds for time

6 HSPU
12 Pull ups
24 WTD WL

190312 Понедельник

Skill:
5-5-5-5-5 of Ring Dips

WOD:
21-15-9 reps of:

SDHP 42,5kg
Burpees

5:48

160312 Пятница

For total reps:
Run 400m
Rest 90sec
KB swings 24kg/90sec
Run 400m
Rest 90sec
Box jumps(step down)60sm/90sec
Run 400m
Rest 90sec
Wall Ball 10kg/90sec
Run 400m
Rest 90sec
Burpees/90sec
Run 400m
Rest 90sec
Push press 40kg/90sec

49/41/35/24/21=179

140312 Среда

Strength
Front Squat
5 x 5
70/70/70/70/70
WOD
10-9-8-7-6-5-4-3-2-1
Strict Pull Up
HSPU
24:15

120312 Понедельник

Strength 
Push Press
4 x 5; 2x3
50/55/60/
65-fail;65/65

WOD
3 Rounds
10 Pull Ups
20 KBS 24kg
30 DU
8:27

090312 Пятница

A. power snatch - build to a tough double - rest as needed - NOT a 2RM. 45kg
+
as many rounds in 12 minutes:
7 burpees
20 double unders
7 CTB chin ups

6 rds

070312 Среда

STRENGTH
back squat 5X5
70/80/90/95/100

CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
GHD sit-ups
box jumps 60sm
Push-ups

14:52

020312 Пятница

Strength
DL
5,5,3,3,3


 TTJ
5 RFT
5 DL
6 HSPU
7 L sit pull ups
8 Burpees
400 m run