190413 Пятница

AMRAP 12

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins

AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
17:34

2.Front Squat

4x4, across

80kg

080413 Понедельник

1. DL 2RM
130kg

2.
AMRAP 20
5 DL 100kg
20 m farmer's walk 40kg Db
15 wall ball

9 rds.

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B.  wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

1.For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

21 KBS

21 Goblet Squats

400m Run

21 KBS

10 Goblet Squats
28:02

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61kg

TTB

270313 Среда

1. Facing Hurdle Jumps
6x6
2. OTM 6
3 SCL &J
60-65kg
3. 5 RFT
10 C&J 50kg
10 burpee- pull up

250313 Понедельник

1.  Power Snatch

5 x 5, TnG Climbing

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:

5 L-Pull ups

7 GHR

220313 Пятница

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 24kg

12 Air Squats

24 Double Unders

Rest as desired between rounds.

+

EMOM 10

15 wall ball

30 DU 

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

30:56

180314 Понедельник

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 50kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

1. EMOM 5
10 DL climbing 
80/82,5/85/90/952. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.

5:25/6:28/4:30

060313 среда

1.  For time:

10-9-8-7-6-5-4-3-2-1:  Front Squats, 70kg- no racks, must be taken from the ground.

10-20-30-40-50-60-70-80-90-100:  Double Unders

040313 Понедельник

1. Power  Snatch 

3 x Max Reps, TnG

55kg
6/6/6

Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

2.  For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 65-70kg no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups
60kg
26:54

5.  L-Sit

Accumulate 120 seconds

Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  

Athletes who have developed their L-sit to the point where they 

can hold it for three minute subsequently find all other ab work easy."

-Coach Glassman

010313 Пятница

1. For time

15 Cleans, 70kg

Muscle ups, 8

Row 1000

If "Squat" or "Power" is not designated for a Clean assume it is the choice of the athlete to determine the best approach.

2.  3RFT:

9 Power Snatches, 35kg- this is essentially a GTO anyhow, in other words muscle snatch is ok.

3 Shuttle Runs of 20m down and back, (this is 120m total every round).

3.  Row

Max calories in 1 minute

30 second rest

Max calories in 1 minute

270213 Среда

1.  OTM x 10

Odd:  1 Power Snatch + 1 Squat Snatch - no dropping

Even:  2 Front Squats - from a rack

2.  Open 12.3

AMRAP 18:

15 Box Jumps, 60sm games standards

12 Push Press, 50kg can be done as shoulder to overhead anyhow.

9 TTB

3.  3 Giant Sets

6 Good Mornings - moderate weight

9 Muscle Snatch - moderate weight

12 Band Pull Aparts

250213 Понедельник

1.  Complex

Front Squat + Push Press+ Front Squat + Push Jerk

Taken from a rack.  No thrusters.  Work up to a heavy set.

2.  For time:

20 Clean and Jerks 60kg

1000m Row

20 Clean and Jerks, 60kg

3.  Row

Max Calories in 2 mins

220213 Пятница

1.  Row

1,000m

2.  ARMAP 9:

12 Deads 100-110kg

24 Pull ups

36 Walking Lunge Steps

3.  3 Giant Sets

45 Abmat Sit ups

30 Hip Extensions

15  Band Pull aparts

"I don't understand how it is that someone with only seven pull-ups 

could ask me how they could increase their muscle mass or strength. 

The obvious answer is, "work until you've got thirty pull-ups and you'll 

come back with five new pounds of lats and biceps alone." This kind of 

thing is true of squats, deadlifts, push-press, muscle-ups, dips and any 

other fundamental, functional movements. Athletes regularly working 

the basic movements never ask how they can get stronger or bigger 

they already know."

Greg Glassman - Coach