270916 Вторник

1.  Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
 
8/8/5

260916 Понедельник

42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

11:25

230916 Пятница

1.  Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2rds + 25 thrusters= 285 reps

2.  Skill Conditioning
300 Double Unders for time

5:23

210916 Среда

1.  Clean and Jerk*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

75/80/85

2.  Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

24:26

3.  Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

MU practice 5x4

200914 Вторник

1.  Conditioning
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees
 48/43/50=141
2. Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

Done (10kg)

190916 Понедельник

1.  Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

2.  Back Sqat Squat
1 set of 10 Overhead Squats

3.  Front Squat
5x5 Front Squat at 80% across

4.  Strength Conditioning 
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

1. 90kh

2. 75kg

3. 120kg

4. 60kg// 15/17; 9/17; 8/12; 6/12; 6/10

170916 Суббота

1.  Front Squat
7x3 at 85%, across

2.  Power Clean
5x3 at 80% - No TnG

3.  Conditioning
"The Axe"
AMRAP 15
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

120kg; 125kg x4

100kg

140reps

150916 Четверг

 
  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

179 reps (14 HSPU)

  Stamina Conditioning
EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 TTB

Done

130816 Вторник

 Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

60kg

15/15; 12/15; 9/10; 8/12; 7/12

ith a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 

77/73/41

120916 Понедельник

1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

192 reps

2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row

36:24

090916 Пятница

1. Front Squat
8x3 at 80%, across

130kg

2. Power Clean
5x3 at 75% - No TnG

90kg

3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row

16:35

4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

5/5/5/4/5

070916 Среда

1. Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.

70kg

2. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU

283 reps (3 PSn)

050916 Понедельник

1. Clean and Jerk

5x3 Clean and Jerk at 75% - no TnG

90kg
2. Back  Squat

3RM Overhead Squat

80kg
3. Front Squat

5x5 Front Squat at 75% across

120kg
4. Strength Conditioning

5 rounds NOT for time of:*

Max Push Press, Bodyweight

Max TTB

No rest between movements, 3 minute rest between rounds

Scaled to 70lg (80kg BWT)

7/15; 7/15; 6/10; 4/10; 5/10

030916 Суббота

Muscle up practice

4/4/3/4/5/5/4

Rest as needed

020916 Пятница

4 rounds of:
25 calorie Assault Bike
10 Kipping HSPU - you choose the height
5 D-Ball Shoulders, 50kg

16:43

010916 Четверг

.  Barbell Cycling
3 RFT*
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds

5:58

6:46

8:06