300716 Суббота

5 RNFT

12 Thrustets 52,5kg

6 RCl 4 m

Done

290716 Пятница

4 TFT

Rum 600m

20 BBJ 60 sm

26:10

270716 Среда

1. SSnatch 

3x1 80kg

6x1 70kg

2. SCl&J

4x1 50/60/70/80kg

3x1 90kg

3. E2M5

9 C2B Pull ups

9 SRing Dips

4. 3RFT

Run 400m

21 T2B

7 DBall OSh 50kg

17:10

250716 Понедельник

1. EMOM 5

2  HHSSn

50;55;60/65/70/75

2. EMOM 5

3 LHSSn

60/62,5/65/67,5/70

3. EMOM 5

1 SSn

60/65/70/75/80

4. FT

Run 1000m

40 pull ups

30 thrusters 42,5

20 cals Row

12:26

230716 Суббота

1. Clean and Jerk
EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk

70 kg
 
2.  Gymnastics Conditioning
5 RNFT: 9 ub C2B pull ups/9 SRing dips

rest as little as possible between sets

Done
 
3.  Conditioning
800m Run
30 Snatches, 42.5kg
800m Run
30 OHS, 42,5kg
800m Run
30 Thrusters, 42,5kg

Run: 5:00; 5:15; 5:20

Snatches 6x5

OHS. 20/10

Thrusters 3x10

220716 Пятница

1. FT

3 rds "Condy"

1 rd "DT"

2 rds "Condy"

1 rd "DT"

1 rd "Condy"

1 rd "DT"

12:49

200716 Среда

1. EMOM 5

3 SSn singles 50kg

Rest 5 min

2. EMOM 5

3 SSn singles 60kg

Rest 5 min

3. EMOM 5

3 SCl/J 60kg

Rest 5 min

4. FT

150 DU

50 wall balls

100 DU

35 wall balls

50 DU

20 wall balls

14:42

190716 Вторник

1. EMOM 10

12 wall balls

Rest 5 min

2. Row 200m @!95% rest 1 min

180716 Понедельник

1. FT

12-9-6-3

62,5/65/70/75

6:05

RW

2. BPress 5x25

30 kg

3. EMOM 10

7 C2B pull ups

160716 Суббота

Row 2000m х 3

Last 2000m with late 18 sec

150716 Пятница

1. EMOM 10

5 Clusters 40kg

Rest 5 min

2. EMOM 8

3 Clisters 60kg

Rest 5 min

3. 5RFT

10 DL 100kg

10 T2B

8:12

140716 Четверг

RW.

E1,5MOM10

8 SPull ups

E2MOM10

12 Push ups

6 T2B

no rest b/t movements

060716 Среда

1. 

Row 1000m @ 2k pace

Rest 2 min

Row 500m @ 2k pace (-3/5sec) x 8; rest 1 min

Rest 1 min

Row 1000m @ 2k pace

130716 Среда

AM

Row 30 sec @ 90%

Row 30 sec @ 50%

x 15

Row 3 min @ Z1

PM

5 RNFT

"DT" rds

40,50,60,70,80

120716 Вторник

1. Row 1000m x4 ; rest 1 min

2. 5 RFT

10 cals AB

10 T2B

8:05

110716 Понедельник

RW week 4

1. EMOM 5

5 TnGo PSn 40kg

Rest 5 min

2. EMOM 5

5 TnGo PSn 50lg

Rest 10 min

3. EMOM 4

5 TnGo SCl 50kg

Rest 5 min

4. EMOM 5

4 TnGo SCl 60kg

050716 Вторник

1.4 RFT:
12 Deads, 102,5
12 Burpees
12 KBS, 24
12 WB, 9

14:04

2. NFT

10x6 SPulk ups

Rest as needed

040716 Прнедельник

1. EMOM 10

1 HSSN/1 Sn Bal/ 1 OHS 

50kg

2. BS 3x10

120kg

3. EMOM 10

5 C&J 40kg

4. NFT

Run 1600m

50 SPull ups

Run 1600m

100 Burpees

Run 1600m

030716 Воскресенья

1. E3MOM30

30 cals AB @ 90%

All 30-s in 2 min.

020716 Суббота

1. E2MOM20

1SCl/3Splir Jerks 70kg

2. EMOM 10

Row 15 cals @ 95%

010716 Пятница

1. EMOM 14

Em. 40 du

Om. 8 SPull ups

2. EMOM 14

Em. 7 DL 100kg

Om. 14 push ups

3. NFT

50 T2B

50 Ab mat sit ups

50 GHDSU