081211 Четверг

A. Back Squat - 3,2,1; rest 5 min
B. AMRAP Burpees in 20 sec AFAP; rest 1:40 x 3
C. AMRAP DU's in 20 sec; rest 40 sec x 5

150/160/170
14/13/13
40x5

071211 Среда

part 1:
Run 10 min easy including d-rom hip drills
+
Run 400 m @ 97%
Walk rest 6 min x 3
+
Run 10 min easy cool down pace
 

061211 Вторник

A. Snatch - 7 min tech work
B. 10 chin ups fast; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets
PSnatchx1/SSnatch x1 x3
Snatch x3 x3
60kg
Rx'd
1:14,2
1:20,2

051211 Понедельник

A. Split Jerk - build to a tough single, NOT a 1RM; rest as needed
100
+
4 sets:
3 TnG Jerk tough
Row 350 m @ 97%
rest 7 min b/t sets walkign actively
80/85/85/85
Row 1:06/:56/:58/:58
 

021211 Пятница

part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 32kg 30/20
75 double unders unbroken
50 walking lunges unbroken
100 double unders 50/50
9:06
 

301111 Среда

 
for time:
25 OHS - 95/65#
5 CTB chin ups
20 OHS - 95/65#
10 CTB chin ups
15 OHS - 95/65#
15 CTB chin ups
10 OHS - 95/65#
20 CTB chin ups
5 OHS - 95/65#
25 CTB chin ups
 

291111 Вторник

Run 800 m/14
20 squat clean - 60kg
Run 400 m
15 jerk - 60kg
Run 200 m
10 power snatch - 60kg
13:10
rest 10 min
3 rds for time:
60 m barbell overhead carry - 110lbs
25 box jumps - 44sm
 11:06
5 rounds:
30 double unders
20 KBS - 24kg
10 burpees
9:36
9:36

271111 Воскресенье

Run 7 min @Z1
Sprint uphill 20sec/rest 60sec x10
Run 7 min @ Z1
Low back(((

Rest 4 hours
14/15/16
49/51/55
20/22/22
30 sec amrap burpees @ 95%
rest 30 sec
30 sec amrap burpees @ 95%
rest 60 sec
30 sec amrap burpees @ 95%
rest 90 sec
30 sec amrap DU's
rest 30 sec
30 sec amrap DU's
rest 60 sec
30 sec amrap DU's
rest 90 sec
30 sec amrap sit ups
rest 30 sec
30 sec amrap sit ups
rest 60 sec
30 sec amrap sit ups
rest 90 sec

261111 Суббота

REST DAY

251111 Пятница

part 1:
Row 10 min @ Z1 (2531m)
Row sprints 30sec for cals/ rest 60 sec x6
16/16/15/14/14

rest 4+ hours
 
part 2:
for time:
10 power clean - 100kg
15 squat clean - 80kg
20 squat clean thruster - 60kg
25 row cals
12:23
 

241111 Четверг

A. Front Squat - 3 x 3 @ 80%; rest 2 min
B. Snatch Balance - build to a tough 3 perfect depth catch; rest as needed
C. Run 400 m @ 90%; rest 3 min x 2

120kg
40/45/50/55/60/65/70 x3
17/18

231111 Среда

AMRAP in 20 min
3 SSnatch 70kg
15 Wall Ball

8rds

221111 Вторник

100 burpee
5:19


5 sets for times @ 100%:
20 chin ups
30 push ups
40 sit ups
50 squats
(rest 5-8 min b/t sets)
 

211111 Понедельник

3 rounds for time:
20 thursters 40kg
20 kbs 24kg

6:17

Rest 15 min

3 rds for time:
10 KB Snatch e/a 24kg
20 burpee
6:46

191111 Суббота

AMRAP in 20 min
3 wallwAlks
10 up and down
5 front and backward
10 grasschoppers

7rds + 9 reps

181111 Пятница

3 min @ 90% constant pace:
10 lunges
10 GHD sit ups
15 double unders
3 min @ 90% constant pace:
Row
3 min @ 90% constant pace:
5 chin ups
10 push ups
15 squats
3 min @ 90% constant pace:
Row
3 min @ 90% constant pace:
5 burpees
7 KBS - 1.5/1 pd
rest 2 min actively after each round


Rest 4 hours

Clean& Jerk
90kg x2 reps; 20sets; rest 1 min b/t sets





3/814/4/780/7





 

161111 Среда

Strength
Snatch Technique

WOD
AMRAP 12 min
12x Snatch 40 kg
12x OHD Squat 40 kg
1 rack climb

3 rds
Death by pull-ups (2
2-4-6-8-10-12-14-16-18-20+9 pull-ps=119 in 11 min.
Feel ugly(((

081111 Вторник

A) Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

19:01

Rest 6+ hours

B] Amrap in 3 min (1,1,1)

KB Snatch 24 kg RA
KB Snatch 24 kg LA
DU
rest 4 min x 5 sets

     
 
 

071111 Понедельник

AMRAP in 3 min
PSnatch 40 kg

33 reps

AMRAP in 20 min
3 wall walks
10 up and down
5 front and back
10 grasshoppers

6rds+10+5+1

051111 Суббота

A) 3 sets of max rep strict pull ups in 6 min.
18/9/7=34

B) For time:

Run 800m

10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24kg
Box Jumps 54sm

100 double unders 45/15/40
13:05 (6x2)

041111 Пятница

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.


75kg
10kg
40kg

23:15

031111 Четверг

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

22:03

021111 Среда

AMRAP in 8 min
3-5-7-9-11-13-15-17.....
DL 120kg
HSPU

13+12dl (60dl + 48 HSPU)
Part 2

Mid-hang clean - 3RM; 90% x 3 x 2
Power snatch - 70% x 3 x 3
Clean deadlift - 5RM
Good morning - 3 x 5


3 sets; no rest:
5 sandbag shoulder/side
15 pull-ups

021111 Среда

AMRAP in 8 min
3-5-7-9-11-13-15-17.....
DL 120kg
HSPU

13+12dl (60dl + 48 HSPU)
Part 2

Mid-hang clean - 3RM; 90% x 3 x 2
Power snatch - 70% x 3 x 3
Clean deadlift - 5RM
Good morning - 3 x 5
70/80/90/95
67,5/67,5/67,5
170
70/3/2


3 sets; no rest:
5 sandbag shoulder/side
15 pull-ups