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!!!