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