190813 Понедельник

Skills/Strength:

Find 5rm deadlift

WOD:

10 Minute AMRAP:

5 Deadlifts

10 Burpee Box Jumps

Buy out:

3 Rounds:

Max effort L-sit hold

Rest 60 secs

160813 Пятница

140814
"Fran"
21-15-9
Thrusters
Pull ups

Гена 4:20
Олежка 5:15
Олег Р. 5:50
Муслим 9:58 (45кг)
Тимерлан 8:24(40кг)
Алина 12:50 (25кг)

160814
"Murph"
Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

Гена
Олег Р
Олежка
Володя
Муслим
Тимерлан
Алина

190713 Пятница

1.    Metcon
"Lift Up Moore"
5 RFT:
20 Lateral Barbell Burpees
13 Squat Cleans, 62,5/42,5kg
2. Skills
EMOM 12
Odd min 2 -3 bar muscle ups
Ev. min  5 PSn 45kg

170713 Среда

1.  Metcon
"Open 12.3"
AMRAP 18:
15 BJ, 24/20
12 S2O, 50/30
9 TTB

2.  Skills
5 sets of unbroken C2B at 60% or max effort.  

150713 Понедельник

1.  Metcon

AMRAP 12:
10 Burpees
25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c. 

3.  Squats

6 x 4 Back Squats, across

120713 Пятница

1.  Metcon

21-15-9

Deadlifts, 102,5/70kg

OHS, 62,5/42,5kg

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  6 C2B pull ups

100713 Среда

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 60/50sm

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 65/35kg

20 Jerks, 65/35kg

10 Snatches, 65/35kg

10 Muscle ups

080713 Понедельник

1.  3 Pos. Snatch

(1) Pockets

(2) Knees

(3) Mid Shin, but off the ground

pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat

4 x 6 across

3.  5RFT:

250m Row

10 Cleans, 60kg

050713 Пятница

1. OTM 7

 Squat Snatch x 3

2. OTM 7

 Squat Clean and Jerk x 3

3.  AMRAP 8:

8 Thrusters, 45kg

8 Burpee TTB - set rings 15 sm above max reach

030713 Среда

1.  Snatch Grip Deadlift 

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 45kg

30 Double Unders

30 KBS, 24kg

30 Wall Balls, 9kg

30 Box Jumps, 60sm

30 GHDSU/v-ups

010713 Понедельник

1.  Bench Press

1RM

2.  ARMAP 12

500m Row

15 Hand Release Push ups

15 Deadlifts, 80kg

3.  Toes To Bar

3 x max reps, strict - no kipping.

280613 Пятница

1. EMOM 7

3 Snatch @ 75%1RM

2. WOD:

AMRAP12

Row 250m

10 Push Press (60kg/40kg)

5 Front Squat (60kg/40kg) 

3.

AMRAP 2

Burpees

Rest 60 sec

AMRAP 1

Burpees

Rest 30 secs

AMRAP 30 sec

Burpees 

260613 Среда

1. 5RM Power Jerk

2. WOD:

5RFT

10 HSPU

10 KB Swings (32kg/24kg)

Run 200m

240613 Понедельник

1. 5RM Front Squat 

2. WOD:

 AMRAP 8 :

5 Wall Climbs

20 OH Lunge Walks (20kg/10kg)

3. 3 Rounds:

AMRAP T2B

Rest 2 mins

210613 Пятница

A.Deadlift

EMOM 10 min of 80% of 3 RM

B. AMRAP 10 min

Run 400…

10 KBS 32/24kg

10 Push ups/HSPU

rest 3 min

C. AMRAP 10

Row 500…

10 Pull ups/C2B Pull ups

10 Airsquats/pistols alt

190613 Среда

1. Psnatch

EMOM 7

3x@80%

2. Back Squat

EMOM 7

3x@80%

3."Air Force"

20 Thrusters @ 45/30kg

20 SDLHP 

20 Push Jerks

20 OHS

20 Front Squats

4 Burpees every minute
4 Burpees must be completed every minute before continuing with Barbell work

170613 Понедельник

Hang Power Clean/ Front Squat Complex (Weight)

3 Hang Power Clean, 5 Front Squat

Wallball Chipper (Time

100 Wallball

75 T2B

50 Cal Row

25 Swings 32/24

140613 Пятница

1. DL 5x5 across

2. For time:
50 HSPU

3. 4RFT
120m FWalk 2KB 32/24kg
8 BPBJ
12 Alt. Db snatch 32/24kg

4. 3RNFT
15 GHDSU
30 DU
15 back ext.
30 band pull aparts

110613 Среда

1.  "DT"

5 RFT:

12 Deads, 70/45

9 HPC, 70/45

6 PJ, 70/45

2.  Goat Training

Spend 20 minutes working on a weakness.

100613 Понедельник

1. EMOM 12
Odd min.: 30 DU
Ev. Min : 9 HSPU

2. AMRAP 20
12 wall ball
10 T2B
8 WL FR 2KB
6 Pull ups

030613 Понедельник

1. Front Squat 5x3

2.4 rounds 

10 Burpees

10 Power Cleans 60/40kg 

10 KBS 32/24kg

400 meter run/500 m Row

3. 3 rounds

20 hollow rocks

20 sit ups

10 T2B

310513 Пятница

1.  Shuttle Run

4 sets of:

5-10-15-20m suicide sprint - chest must hit the ground at every turn around.  Complete this on a field.  Rest as needed between max effort sets.

2.  5-4-3-2-1 of:  

SCL  - heavy

Deficit HSPU

3.  3 RFT:

20 TTB

20 Box Jumps Overs, 60sm

20 SDHP, 42,5kg

20 Burpees

290513 Среда

1. Complex

5 x SCL  + PPress + PJerk 

2. 2012 Games Chipper (scaled)

10 OHS, 50kg

10 Box Jump Overs, 60 sm

10 Thrusters, 40kg

10 Power Cleans 60kg

10 TTB

10 Burpee  Pull ups

10 TTB

10 Power Cleans

10 Thrusters

10 Box Jump Overs

10 OHS

3.  Row

2K easy Row

270513 Понедельник

1.  OTM x 10

Odd:  5 heavy deads

Even: 10 HSPU 

2.  3 RFT:

10 Front Squats 

20 C2B

50 Double Unders

3.  5 rounds

L-sit 15 sec

Rest 15 sec

15 Back ext. 

Rest 15 sec

Ab roller 15 reps (kneeling position)

Rest 15 sec

240513 Пятница

1.  Back Squat

5 x 3 across

2.  4 RFT:

8 DL 110kg

24 steps VC

8 Burpees

1 minute rest between rounds

3.  5K Row

Moderate Pace

220513 Среда

1.EMOM 10
3 PSn 62,5/30kg
30 DU/ 60 SU

2. 5 RFT

12 sumo deadlift high pull, 42,5/30kg

12 ring dips

12 burpees

3. L-sit reverse tabata.

200513 Понедельник

A: OMEM for 12mins complete:

Even mins: 9 Deadlifts (100kg/70kg)
Odd: 9 HSPUs

B: 3 rounds for time of:

25 KB Swings (24kg/16kg)
50 Double Unders
25 Box Jumps 60/50sm

C: accumulate 120 sec L/N sit hold.

170513 Пятница

1.  Overhead squat complex

7 Minute ladder of:

3 Overhead squats

2.  

Игорь, Ольга, Олежка, Олег, Игорь Тюрин.  3x1000m Row, 2 min rest - after last row immediately complete 50 Thrusters, 20/15kg  all 1k rows done at "Jackie" pace.

Ильдар, Гена : 30 Burpee Muscle ups ( кольца воесить в игровом зале)

150513 Среда

1. Chipper

100 DU

50 HSPU

40 TTB

30 S2O, 70/40kg

30m Front Rack Walking Lunge, 70/40kg

130513 Понедельник

1. For time:

100 Wall Balls

70 C2B

70 Pistols

100 DBS 32/24kg

2.  21-15-9

Deads  145/95kg. (70-75% 1RM)

Box Jumps, 75/60sm

Вес адаптировать под себя. 

100513 Пятница

1.  5 RFT:

5 Power Cleans, 95/55kg (75-80% 1RM)

5 Bench, 95/55kg (75-80% 1 RM)

Rest as needed.

2.   2 RFT:

25 TTB

25 m Handstand Walk or 25 HSPU (kip. allowed)/ or 120 sec HS hold.

Rest as needed.

3.  5 RFT:

8 1-arm Dumbbell Overhead Squats, Right arm, 20/14kg

8 1-arm Dumbbell Overhead Squats, Left arm, 20/14kg

12 Box Jumps Overs, 20/14kg

080513 Среда

1.  "Lumberjack 20"

20 Deadlifts 125/70kg ( 60-65% 1RM)

Run 400m

20 KB swings, 32/24kg

Run 400m

20 Overhead Squats, 52,5/35kg (50-55% 1RM)

Run 400m

20 Burpees

Run 400m

20 C2B Pullups

Run 400m

20 Box jumps, 60/50sm Games standards

Run 400m

20 DB Squat Cleans, 20/14kg

Run 400m

060513 Понедельник

"Fran"

21-15-9 

Thrusters, 42,5/30kg

Pull ups

Rest 20 min

AMRAP 20:

15 HR Push ups

Row 150m

Игорь Плечко 4:19!!!

020413 Четверг

Для тех кто ходит к дяде Коле:

1.  Snatch

5 x 1 at 90%

2.  Overhead Squat

3 x 5 OHS

3.  Back Squat 

2 x 2, across

010513 Среда

1.  10 RFT:

10 Deads, 45/30kg

8 Hang Power Clean, 45/30kg

6 Push Press, 45/30kg

Rest at least 20  min

2.   For time:

5 Cleans, 102,5/80/50kg

15 Deficit HSPU, 15sm/ Sstrict HSPU/kip. HSPU/HS hold 120 sec

10 Cleans, 85/60/40kg

10 Deficit HSPU ,15sm/ Strict HSPU /kip. HSPU/HS hold 90 sec

15 Cleans, 65/45/30kg

5 Defict HSPU, 15sm/Strict HSPU /kip. HSPU/HS hold 60 sec

One barbell strip the weights.

290413 Понедельник

1.  Tiger Blood

3 RFT:

10 Clean and Jerks 60/35kg

400m Run

2.  Hang Squat Cleans

3 set for max Reps, 70/60/50/35kg

rest as needed between sets.

3.  Power Snatch

3 set for max Reps, 60/50/40/30kg

rest as needed between sets.

260413 Пятница

Rowing "Helen"
3 RFT:

500m Row

21 KBS, 24/16kg

12 Pull ups

240413 Среда

1.  Filthy 50

50 reps of:

Box Jumps, 60sm - games standards not necessary

Jumping Pull ups - bar height at mid forearm

KBS, 16/12kg

Walking Lunges

KTE - hit elbows, not armpits

Push Press, 20/15kg

Back Ext

Wall Ball, 9/6kg

Burpee

Double unders/Single Unders x3