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