010812 Среда

1.  3 RFT:

15 Hang Power Clean 60kg

15 Burpees

Rest 10 minutes

2. 5 RFT

35 Double unders

200 meter Run

1. 3:55 (ub/ ub/ 9+6 HPCl)
2. 7:41 ( 3 laps in game hall)

310712 Вторник

1.  Back Squat
work up to a 1 rep max
180. 195- fail twice(((

2.  Front Squats
3 x 10, across
100/105/107,5

3.  RDL
3 x 8-12 Romanian Dead Lifts, across .
100/105/107,5

4.  4 rounds of:
15 Weighted Abmat Sit ups 60lbs  anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar - no swing, no kip, control the negative.
9 Second L-Sit
Rx'd

290712 Воскресенье

 "Fight Gone Bad"
Complete AMRAP in 1 minute of:
Wall Balls, 20/14
SDHP 75/55
BJ 20"
Push Press 75/55
Row for Calories
Repeat for 3 rounds, rest 1 minute between rounds.

326 reps.

280712 Суббота

1.  Power Cleans
10 sets of 3 unbroken TNG Power Cleans, OTM

2.  "Black & Blue"
5 RFT:
10 Power Cleans 135,95
10 Burpees

3.  Recovery Row
Row 7 minutes easy, no straps and no monitor.

90kg/rx'd
6:33 ))))

260712 Пятница

A1. Power Clean - build to a tough double; rest as needed
A2. Close Grip Bench Press - build to a tough double; rest as needed
100kg/100kg
+
3 rounds for time:
10 DL heavy 130kh
10 burpee box jumps - 70sm
5:41 (DL not TnGo)

 

250712 Среда

AM
8x250m Row with 2:00 rest
45.6
46.1
46.5
47.7
48.9
48.9 d5/6
7.  47.0 d8/9
8. 48.2 d6/7

Оптимальный дампер 7/8 или 8,5

PM
1.  Front Squat
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.

130/135/140/145/150
2.  Press
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.
65/67,5/70/72,5/75

Rx'd 20kg

3.  Weighted Sit up
3x20
Anchor your feet and place a dumbbell or double kettlebells high on your chest.  Be sure not to let the weight slide down your chest as you sit up.  

230712 Понедельник

A. OTM 10 min x 3 SSnatch 70kg
+
For time:
10-1
OHS 60kg
1-10
HSPU

17:07

220712 Воскресенье

5 sets @ high effort:
50 double unders
AMRAP COVP kipping chin ups

(rest walk 3 min b/t sets)

25/25/22/20


20 abmat sit-ups
Rest 1 min
ALAP L-sit on Parallets (15/15/15c ((()
Rest 1 min
x3

210712 Суббота

DE: Front Squat 12 sets of 2 reps @ 70% of 1RM on 1:00

110kg rx'd
Rest 5:00 then perform CFE Strength & Conditioning WOD
CFE STRENGTH & CONDITIONING WOD:
Three rounds, each for time, of:
Run 800m
21 Russian 2 KB Swings, 24kg
12 Handstand Push ups
Rest 2:00 between rounds.
5:20
5:58
6:20

200712 Пятница

On the minute x 7
2 Hang Power Snatches

On the minute x 7
2 Power Snatches

On the minute x 7
2 Squat Snatches

60kg
Rx'd

190712 Четверг

A1. Back Squat ; 5 reps x 5 sets; rest 10 seconds
A2. Pull-ups; 15 reps x 5 sets; rest 4 min

130/15
140/15
140/15
140/15
140/15

180712 Среда

A. OHS 5x5; rest 3 min; 70/70/80/80x3/70
B. Power Snatch practice

+

WOD:
7 RFT of:

5 Power Snatches 50kg
7 Box Jumps 70sm
9 Wall Balls

11:35

PM

Row 1k x3
3:45
3:40
3:41
Row 2k
7:31

170712 Вторник

A1. TnG Deadlifts; 10 reps x 5 sets; rest 10 sec
A2. Handtand Push-ups; amrap x 5 sets; rest 2 minutes
B1. Kettlebell Swings; 20 reps x 3 sets; rest 10 sec
B2. Burpees; 15 reps AFAP x 3 sets; rest 3 minutes
C. GHD Sit-ups; 20 x 3 sets; rest 45 seconds

130kg
18/16/12/12/10
Rx'd
Rx'd

170712 Понедельник

Zombie complex – barbell power clean / push press / 5 rep back squat / thruster behind the neck – back to deck 10 push ups on barbell then 16 lateral jumps over barbell.
For time:
5 Zombie complex 60kg
400 m run
4 Zombie complex
400 m run
3 Zombie complex
400 m run
2 Zombie complex
400 m run
 1 Zombie complex
400 m run

27:21

150712 Воскресенье

AM.
Run easy 30 min

PM
"Chelsie"

060712 Пятница

AM
6:30
Row 5k @85%
19:33
T2B
5x12
Rx'd

PM

For 12 minutes, on the minute:
5 Power Snatches @ 60kg
Rx'd

17:30
12 min AMRAP
5 burpee, 10 WB, 20 DU

rest 20min

12 min AMRAP
10 DB thruster at 12kg each, 10 pullup, 5 burpee

Rx'd
10rds+ 5 burpee

040712 Среда

AM
5X
1000m Row @ 85%
rest 3 minutes

3:47.8/30
3:47.3/30
3:44.7/32
3:45.1/30
3:45.9/33


PM

Clean Complex
Complete the following complex every minute, 1 min rest ; as long as you can
2 Squat Cleans
3 Push Jerks
4 Power Cleans
85kg

5 rds (5 -1:30)

030712 Вторник

6:00
Row 5 min @Z1(1200m)
A. Row :1 min Aerobic, :30 easy x 5

B. 5sets: 12 t2b unbroken 3:44

C. Run:30 Aerobic, :3 easy x 10 12/9
Run 5 min @Z1 (9,5)


19:30

A. For time: 30 Muscle ups (from seated dead hang position)
9:10


B. Max effort strict HSPU x5, rest 5 min
19/18/12/12/12


C. 100 meters farmers walk, 2 pood, x4;rest 1 min
Rx'd