031016 Среда

1. Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95

14:17

2. Back Squat

5-1-5-1-5-1

120-132,5-120-135-120-140kg

011016 Суббота

Rest 4 hours

5 RNFT 

10 BPress ub 60kg

10 strict pull ups ub

Done

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

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