310816 Среда

"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

3:52

6:10

9:03

300816 Вторник

1.  Snatch
1RM with at 2 second pause 1" off the floor

85kg

2.  Back Sqat Squat
3RM 

165kg

3.  Front Squat
4x6 across

120kg

4.  Strength Conditioning 
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips.  Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

80kg/Kipping HSPU

7/8; 7/11; 6/8; 6/10; 6/6

260816 Пятница

1.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

9:24

2.  Squat
Front Squat 3x3 across
Back Squat 3x3 across

130kg

150kg

240816 Среда

1.  Snatch Complex

Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

75kg

2.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
 7x3 KMu
3.  Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

Scale to 12/12

Done

230816 Втлрник

1.  Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

90/78/70

220816 Понедельник

1.  Clean

1RM 

115kg

2.  Front Squat
2RM 

130kh

3.  Back Squat
4x6 across

140kg

4.  Strength Conditioning 
5 RFT*:
15  Dumbbell Push Press, 50/35
12 Dumbbell Reverse Lunges, 50/35 (6/side)
9 Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
23:45

200816 Суббота

1. Clean 
5 sets of: 1 squat Clean + 2 Front Squats, climbing
 80,85,90,95,100kg
2. Jerk
5 sets of:  2 Front Squats + 1 Split Jerk

75,80,85,90,95kg
 
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

3x3, 2x2,  2x1
 
4.  Conditioning
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55

30kg/ 18:42

090816 Вторник

MS

Row 5k @ 85%

190816 Пятница

1.  Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

6:52

First time after wrist injurie in May - kHSPU

2.  Conditioning
21-15-9
TTB
Row For Calories

4:53

3.  Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

7:00 (4:15/1:45)

4. Skill Work

EMOM 5

6 KHSPU

rest 10 min

x2

Done

170816 Среда

1.  Squat Conditioning
For time*:
20 Back Squats, 70kg
20 Back Squat, 85kg
20 Back Squats, 100kg
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

5:37

2.  Press Conditioning
For time*:
20 Push Press, 60kg
20 Push Press, 70kg
20 Push Press, 80kg
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

17:17

3.  Clean Conditioning
For time*:
20 Hang Power Clean, 70kg
20 Hang Power Clean, 80kg
20 Hang Power Clean, 90
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

12:55

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

7:46

160817 Вторник

Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump , 24/20
15 KB Goblet Squats, 2/1.5-pood

347 reps

2.  Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Done

150816 Понедельник

1.  Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

80kg

2.  Back Squat
3x6 Across

130kg

3.  Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/9

11:19

140816 Воскресенье

FT

AB cals

30 cals x5

20 cals x5

10 cals x5

Rest 1 min b/t rds

30:10

130816 Суббота

1. Clean 
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)

80kh
 
2.  Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
 80kg
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete:  2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete:  3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete:  4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete:  5 sets of 5 unbroken with unlimited rest

5x3

120816 Пятница

1.  Conditioning
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80

82 reps

2.  Strength
4x4 Back Squats, across

130kg

080816. Понедельник

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat 130kg
2.  5 minutes to work up to a heavy single Muscle Snatch 50kg
3.  5 minutes to work up to a heavy single OHS 80kg
4.  5 minutes to work up to a heavy single Snatch Balance 75kg
5.  5 minutes to work up to a heavy single Squat Snatch 75kg
6.  5 minutes to work up to a heavy single Front Squat 130kg
 
7.  Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

18:27

040816 Четверг

1. Row 1000m @ 86% x 5

Rest 1 min 

Rest 30 min

For time:

100 Du

80 wall balls

60 HPCl 42,5kg

40 cals Row

20 HSPU

19:49

PM

10 rds

15 cals AB

15 push ups

20:10

030816 Среда

1. SSn 5x1

80kg

2. SCl/J

1RM -100kg

3. 21-15-9

Wall balls

Pull ups

2:53

Rest 5 min

15 cals AB

15 wall balls

6:48

260716 Вторник

1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

12:21

2. Deadlift
Build to a Heavy Set of 5

130kg

3. Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row

020816 Вторник

4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU

18:15

4 RFT:
30 Calorie Assault Bike (45 cal Schwinn)
1 minute rest between rounds

10:27

010816 Понедельник

"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

5/5/5-2/4+9/4+9