070512 Понедельник

A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min
+
5 rds for times:
12 push press tough unbroken TnG
15 CTB chin ups
(rest 2 min - add weight per set for push press - ensure no pausing for PP)

Scaled, no racks in the gym:
PCx1/press@12x2; 4     70kg
WTD Db 20 kg 3,3,4,4.


Not enough plates in the GYM constant weight 70kg
1:07 ub/ub
1:12 ub/9,6
1:31 8/2/1 fail/6,3,3,32012 
1:12 6 no strength/5,3,3,4
1:10 5......./6,3,3,3

060512 Воскресенье

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's
110/23(32kg Db) /518

050512 Суббота

amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)

7rds+40m
14rds
7rds+10db thr.+1 hspu.(Scaled 10 sit-ups/10 thrusters Db 9kg/h/ 5 HSPU)

050512 Суббота

AMRAP in 10 min @ 95%:
row 200 m
15 push ups

7rds+40m

(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips

040512 Пятница

A. Power Snatch - 3 x 3 @ 80%: rest 90 sec
B. TnG Dead Lift - moderate weight/same weight per set x 7; rest 1 min x 5
C. AMRAP Strict Knees to Elbows; rest 3 min x 3
(no kip allowed or swing, NOT knees to triceps, knees to ELBOWS)
D. Med Ball GHD sit ups - 10 x 4; rest 1 min
(ball goes overhead to touch floor and farther than toes at top)
70kg
120kg
20/20/20
Rx'd

020512 Среда

Row 6 k
23:26.2
1200
4:51.8/4:43.2/4:46.1/4:43.6/4:31.5
/500 2:01/1:58/1:59/1:58/1:53
S/m 25/27/25/25/27

Rest 6+ hours

3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
+
2 sets:
1 min AMRAP thrusters - 42,5kg
1 min AMRAP chin ups COVP
rest 6 min b/t sets - high speed, high turnover is goal
+
for time:
Run 800 m
20/21/22((( (90kg)
26/28
20/27
3:34(treadmill 15/12/incl 2)

 

300412 Понедельник

A. Squat Clean and Jerk - singles on the minute for 10 min - tougher per minute
B. Snatch - build to a max on 20 min timer..

60/70/75/80/85/90/95/100/105/110!!!!)))
75kg Shoulders uncomfortable.
+
 
For time:
Row 500 m
15 Power Snatch - 50kg
100 Double Unders
15 Power Snatch - 50kg
Row 500 m
9:59

260412 Четверг

20 sets:
1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - burpees
(keep all @ easy pace)
 
Burpee 18/30min
16/15 min
15/15 min
Rx'd

 

250412 Среда

Part 1:

In 60 min accumulate at an easy pace broken up in any way:
1K running
30 single MU's - challenge the strict version 
250 DU's
HS walk 100 m 
100 lunges
HSPU kipping x 50
65kg back squat x 50
(focus on execution of each movement, no fatigued reps)

Rx'd
1k run 12/3
HS walk only 25 m
 

240412 Вторник

12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
Row 3 min @ 85%
Walk actively 3 min rest
x 3
Rx'd
71/77/72/75/76/70
828/816/800

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1) 142/147/143/147/148/148/143/141/145/148= 1451m(1:43.3)

210412 Суббота

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1)

190412 Четверг

will
 
On a 25 min countdown timer:
Perform the triplet:
3 hang power clean - 80kg
5 HSPU
10 sandbag lunges - Bb 40kg
(after every 3 rounds you must perform 50 Double Unders - every time you fraction the DU's you must perform 8 burpees for every fraction as penalty - i.e. break at 25 and 35 in set of 50, you must immediately perform 16 burpees before going back to triplet)

12 rds + 3PCl (did PCl not HPCl); all 50s were ub))

180412 Среда

being
 
5 sets @ 100%:
30 sec amrap burpees
30 sec amrap DU's
30 sec amrap meters rowed
(walk rest 6 min b/t sets)


15/50/136
16/50/126
15/50/121
15/50/105
16/50/114

170412 вторник

A. Power Clean - build to tough double in 3 sets; short rest
B. Dips - 3 x 3 @ 70% warm up; 1 min rest
+
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Dips + 1/3 BWT
Power Clean - 75% 1RM

20kg 25%BWT(not fully recovered after shoulder injury)
85kg (120kg 1RM)
21:09

140412 Суббота

being
 
"OPT 3"
In 60 min:
1. Front Squat x 3
2. Snatch x 2
3. AMRAP COVP chin ups x 1 
(score total is FS kg + Snatch kg + total reps; max rest is 3 sec b/t reps for Snatch)

140kg
80kg
42 reps
 

110412 Среда

for meters:
2 min row @ 97%(60kg)
rest 1 min
for reps:
2 min amrap clean and jerk - 97%
rest 1 min
for meters:
2 min row @ 97%
 
(rest 30 min)
 
2 min amrap @ 97%:
burpees
rest 1 min
for meters:
2 min row @ 97%
rest 1 min
2 min amrap @ 97%
double unders

600/20/600
52/597/120

100412 Вторник

A. Hang Power Clean Cluster - 1.1.1 x 5; rest 5 min - drop weight, rest 10 sec b/t reps
B. Hang Power Clean x 1/Push Press x 3 TnG tough; rest 3 min x 3
C. AMRAP Ring HSPU in 10 min - every fraction perform 20 DU's


90/95/100/100/100
80/80/80
33

090412 Понедельник

15 Min AMRAP
9 Power Snatch 45kg
9 Bar Facing Burpees

6r+9+2=119reps

080412 Воскресенье

 
15,10,5 rep rounds for time:
Squat Clean - 62,5kg
Ring Dips
3:58
(rest 25 min)
 
21,18,15,12,9,6,3 rep rounds for time:
KBS - 24kg
COVP chin ups
8:18

070412 Суббота

A. Split Jerk - 2-3 x 5; rest 5 min
B. CTB Chin Ups x 15; rest 2 min x 4
C. Row 5 min for max calories.
80/90/100x3
110x2/2
rx'd
97cals

Rest 4+ hour

A. In 6 min, each 30sec perform 1HSPU on the Parallets. rx'd =12
B. In 6 min, each 30sec perform 3 WTD 24kg pron.pull-ups. 3/3/3/3;2/2/2/2;1/1/1/1.=24
C. AMRAP HSPU 1 attempt 15reps;
D. AMRAP strict pull-ups 20reps;
E. "Flight simulator" 12:03

050412 Четверг

 
as many rounds in 20 minutes:
62,5kg thruster x 20
20 burpees
20 chin ups
3 rds + 20thrusters=200reps

040412 Среда

A. Hang Power Snatch - build to a tough single in 3-4 sets, low rest
B. Power Snatch - 1 every 30 sec tough for 3 min
+
5 rounds for time:
70kg Power Snatch x 5
7 HSPU
14 pistols

11:01

030412 Вторник

Part 1.
A. Squat Clean - build to a tough single in a few sets  - short rests
B. AMRAP Squat Cleans in 5 min - 60% of part A
C1. HSPU - amrap (-2); rest 10 sec
C2. 10 toes to bar unbroken; rest 2 min x 4

100kg
60kg/31 reps(not TnGo)
8/7/7/7
Rx'd


Rest 4+ hours

WTD Pull ups
3/3
8/14/24/30/32/38
46x1

010412 Воскресенье

 
part 1:
3 rds for time:
10 hang power clean - 62,5kg
10 bar facing burpees
2:59
 
(rest 25 min)
 
part 2:
3 rds for time:
12 thrusters - 42,5kg
12 chin ups
2:25

310312 Суббота

 
A. Dead Lift - build to a tough single in a few sets - NOT a 1RM
(rest 5 min)
for time:
25 TnG tough DL
Run 1K
25 burpees
140kg 10/5/5/5
8:08
Rest 4+hours
Clean gauntlet - build to a max
(bar starts @ 135/95# - add 20# per set for male, 10# per set for female to a max)
weight changes every 40 sec (120kg Power Clean new PR!)
rest as needed
part 2:
for time: (9:38)
5 clean and jerk - 95kg
10 muscle ups
4 clean and jerk - 95kg
8 muscle ups
3 clean and jerk - 95kg
6 muscle ups
2 clean and jerk - 95kg
4 muscle ups
1 clean and jerk - 95kg
2 muscle ups
 

300312 Пятница

Rest day.

290312 Четверг

 
Run 5 min @ Z1
+
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 6
+
5 min walk cool down
10
15/8
15/8
14/8
10

Rest 6 hours

A.Strict pull ups @13X0 7x7; rest 60sec;
B.Strict ring dips @20x1 8x7; rest 60sec;
C.T2B 12x8 sets; rest 60sec.
Rx'd

280312 Среда

Row 500m @90% x4; rest 4min
Rest 8 min
Row 500m @90% x4; rest 4min

Time/strokes per min/ dumper
1:38/27/5-6
1:42.3/25/5-6
1:42.7/25/5-6
1:42.0/30/5-6


1:44/22/10
1:43.8/27/5-4
1:45.9/29/5-4
1:43.9/26/5-4
"unbroken 4.0" (18:17)
 
for time:
50 wall balls unbroken
50 double unders unbroken
40 wall balls unbroken
50 double unders unbroken
30 wall balls unbroken
50 double unders unbroken
20 wall balls unbroken
50 double unders unbroken
10 wall balls unbroken
50 double unders unbroken
 

270312 Вторник

 
A. power clean cluster - 1.1.1.1 x 5; rest 5 min - 10 sec b/t reps
B. press x 1/push press x 5; rest 3 min x 3
C. 8 Towel pull-ups x8/15(30 steps)lunges b/t sets - not for time

80/90/90/95/100
70/72,5/75
Rx'd)

260312 Понедельник

Snatch practice

AMRAP in 10 min
20 x Front Rack Lunges 50kg
10 x push press 50kg
10 x Burpee over bar (must be facing bar on burpees - perpendicular, not parallel)

120 reps


21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

6:49
Was very tired(((

230312 Пятница

DL
3x3 first height
200kg(3d in the 3d set- fail)
DL
3x8 small plates(15kg)
140kg

220312 Четверг

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

210312 Среда

 
A1. Standing Press @ 12X1; 2-3 x 4; rest 20 sec
A2. CTB chin Ups - 15 unbroken x 4; rest 3 min

60/65/70/72(2)
Rx'd
+
4 sets:
10 burpees AFAP
25 double unders AFAP
rest 45 sec
46/36/37/36

200312 Вторник

part 1:
In 10 min build to a Clean and Jerk 1RM
rest 2 min
In 8 min perform amrap @ 90% of Clean and Jerk 1RM

115kg
100kg x 16reps=1600kg
 
rest 4 hours
 
part 2:
for time:
Run 800 m
21 burpee jumping chin ups
Run 400 m
21 burpee juming chin ups
Run 800 m

Height 45sm
17:20.41

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

70kg
5:22

180312 Воскресенье

A1. amrap weighted chin ups @ 20X0 - 20% BWT attached; rest 20 sec
A2. HSPU - amrap strict; rest 4 min x 5
B. ghd sit ups x 15; rest 1 min x 3

10/10/8/7/7
12/14/11/9/9
Rx'd

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

170312 Суббота

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

253 reps.

130312 Вторник

Evening
10 Strict T2B/60 sec rest/5
10 Strict T2B/90 sec rest/5

140212 Среда

 
7 rounds for total time: (7:54)
10 chin ups
10 push ups
10 sit ups
10 squats
rest 20 sec

Rest 4+ hours

for time:
10 MU's
100 box jumps - step down - 24"/20"
1000 m run
(unbroken MU's, pace BJ's, only last 200 m on run hard!)

rest 4+ hours
 
part 2:
for time @ 90-100%:
Row 2K
(effort based on the row coming before a short and fast weight for reps scenario - i.e. if the workout was 2K row, 30 reps - snatch - moderate to light load...do the row based on this thinking)

130312 Вторник

97%:
Row 45 sec for max meters 263m
rest 3 min
30 sec amrap clean and jerk - 52,5kg 10
30 sec amrap KBS - 32kg 10
30 sec amrap burpees 10
30
rest 6 min
Row 3 min for max meters (863m)
rest 15 min
for time:(15:07)
20 towel pull ups
12 DB front squat - 20kg
16 towel pull ups
12 DB front squat - 20kg
12 towel pull ups
12 DB front squat - 20kg
8 towel pull ups
12 DB front squat - 20kg
4 towel pull ups
12 DB front squat - 20kg

110312 Воскресенье

5 rounds for time:
10 KBS - 32kg
25 double unders
4:09
+
WTD pull-ups @15X0;5x5;rest 1min.
Rx'd


Rest 4+hours



for time:
20 burpees
30 squat clean - 2KB 32kg
20 burpees
6:43
Rest 5 min
5 rounds for time:
10 KBS - 32kg
25 double unders
4:09

100212 Суббота

Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 62sm
12 Push press 52,5kg
9 Toes-to-bar

303 reps (8 rds +15 box jumps)

080312 Четверг

A. Front Squat - 3 x 3 @ 80%; rest 90 sec
B. Thruster speed practice - light weight, 5-10 reps/set; rest short - max 4 sets
C. Pistol practice - 7 min - max 80 reps total

130/130/130
40/45/45/50
Rx'd

070312 Среда

Row 5 min @ Z1
+
Row 20 sec - add intensity every 5 sec to max sprint for last 5 sec
Row 40 sec recovery @ 5K row pace
x 10
Row 2 min @ 95% aerobic
Row 5 min @ Z1
105/39
105/36
103/36
105/36
104/36
102/33
102/36
102/33
99/33
103/36


Rest 3 hours

for time:
15 squat clean - 65kg
21 toes to bar
15 power clean - 65kg
21 wall balls - 10kg
15 jerk - 65kg
21 burpees

7:40





for time:
15 squat clean - 62,2kg
21 toes to bar
15 power clean - 62,5kg
21 wall balls - 10kg
15 jerk - 62,5kg
21 burpees

060312 Вторник

 
7 sets @ incremental effort/set:
Clean and Jerk x 1
KBS heavy x 6
5 burpee box jumps - 54sm
Row 150 m
REST 5 min b/t sets
(add weight to CJ, and speed and effort to all else per set each set)

1:21/70
1:18/80
1:20/85
1:24/90
1:24/92,5
1:29/95
1:26/100

050312 Понедельник

for time:
15 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
12 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
9 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
6 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
3 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
13:45

Rest 5 hours

as many rounds in 20 min:
10 ghd sit ups
20 wall balls - 10kg
30 double Unders

8 rds + 19 reps

040312 Воскресенье

Rest))))

030312 Суббота

continuous amrap in 10 min:
30 snatch - 35 kg
30 snatch - 62,5 kg
30 snatch - 75 kg

62reps

010312 Четверг

 
A. snatch practice - 15 min - light and heavy load TnG work
+
 
5 rounds for time:
HS walk 25 m
100 double unders

290212 Среда

part 1:
Row 3 min warm up
Part 1
Row 3 min warm-up
+.
Row 20 sec @ 90% aerobic high turnover
Row 40 sec @ 60% easy pace low stroke rate
x 20
+
Row 3 min cool down
 100/108/110/105/108/106/105/103/104/100/102/95/100/99/94/99/101/101/102/105=2048m

Part 2
for time:
8 power snatch - 135#/95#
21 box jumps - 24"
9 COVP chin ups
6 power snatch - 135#/95#
15 box jumps - 24"
15 COVP chin ups
4 power snatch - 135#/95#
9 box jumps - 24"
21 COVP chin ups

5:51

280212 Вторник

A. front squat - build to a tough single in 10 min - NOT a 1RM
120/130/140-easy!
+
5 sets @ 95%:
5 squat clean thrusters - tougher per set
10 CTB chin ups
10 burpees
30 double unders
rest walk 3 min after set 1, 3:30 after set 2, 4 min after set 3 and 4:30 after set 4

50/1:33
52,5/1:32
55/1:43
57,5/1:41
60/1:43

220212 Среда

part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down
 
rest 6+ hours
 
part 2:
3 rounds for time all out:
10 FS from ground - 80kg
10 burpees
10 CTB chin ups
 

200212 Понедельник

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
190/80/190= 460

190212 Воскресенье

150 push ups / cupid 5 box jumps
25 HSPU / cupid 10 jumping split squats
150 wall balls 20/14/ cupid 5 burpees
200 DU / cupid 16 mt climbers
225 abmat sit ups/ cupid 4 TTB (toes to bar)
29:14

Делали с Ильдаром.

180212 Суббота

Anaerobic Lactic
1 min @ 90%; rest 5 min x 5 Row
(rest 10 min)
1 min @ 90%; rest 5 min x 5 Row

315/320/323/316/313
315/313/315/310/303

160212 Четверг

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
15:09
Забыл про отдых между сетами. Делал на пляже. Жарко, но прикольно))

150212 Среда

DL 3,3,3,3,3
140/160/170/170/170

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

13:12
После "Квая" сразу же)))

130212 Понедельник

A.Back Squat each min. 10 min 3 reps 140kg. Rx'd
B. Press 5,5,5,5,5. 40/50/55/55/55
C. 15 back ext./10,11,12,13,14,15 K2E x 5, rest 30 sec b/t ex. Rx'd.

120212 Воскресенье

5 min @ 70%
10 strokes
10sit-ups
5rds(40 cals)
rest 2 min
5 min @ 80%:
15 double unders
5 burpees
8(9) +15du
rest 2 min
5 min @ 90%
row 10 strokes
5 burpees
6 rds(35 cals)
5 min @ 95%
15 double unders
10 sit-ups
7rds + 15 du

080212 Среда

Push Jerk
7 x 3
80/90/90/90/90/90/90/90

WOD
5 Rounds for time
5 P. Snatch 40кг
10 OH Squat
5 P. Clean
10 Front Squat
9:53

070212 Вторник

A: Front Squat 5-5-5-5-5 (20 min cap)
100/110/110/110/110
Rest 3 min

B: 12-9-6
Power Cleans 75kg
Chest to Bar Pull Ups
5:11
rest 5 min

C: 5 rds for time:
20 Hollow Rocks/20 DU(ub)
6:11

Rest 6 hours

8 burpees each 30sec for 10 min. or until fail.
7 min(112)
Rest 3 min
5 rds ft
15 push ups
25 squats
5:29

050212 Воскресенье

5 rds
10 burps
20 sit-ups
Rest 1 min

1:03/1:03/0:56/0:53/0:54

10 rds, not for time
5 strict pull-ups
10 push - ups

040212 Суббота

Each 30sec 6 burpee for 5 min/ rest 3 min. X 2

5 rds for time
5 Rower Clean 90kg
5 Bench Press 90kg

7:41

030212 Пятница

10 rounds for time:

7 KBS 32kg
7 T2B

8:27

Rest 2 hours

AMRAP in 7 min
Clean & Jerk 70kg

32 reps

020212 Четверг

Rope jumps.
ALAP Single rope jums/ rest the same time
5 rds

1:40x4/2:00x1(1500reps)

DU AMRAP X5/ rest 1 min.
72/55/10/77/70=224

010212 Среда

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

12:36 (pull-ups ub)

4 hours rest
Hang Squat Clean
1,1,1.
100/110/120 fail/120

310112 Вторник

3 sets @ 100%:
5 TnG Power Clean
10 burpees AFAP
rest 4 min
70/75/75kg
+
3 sets @ 95%:
Row 1 min
Walk rest 5 min
325m/316m/311m
+
1 set @ 90%:
5 rds:
20 DU's
15 ghd sit ups
15 back ext's
9:21


Done in empty stomach. Only breakfast at 9:0. Workout at 16:15.

300112 Понедельник

Back Squat
1,1,1,1,1,1,1

170/175/189/182,5/185/187,5/190! PR!!!!!!

280112 Суббота

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

33:33

270112 Пятница

DL from box.(2)
200x5
250x3/2

260112 Четверг

Death by burpee
17
Rest 5 min

Unbroken Ladder HSPU 1-10
Done 1-9(7+2/9) 16 min

Rest 5 min

CTB Pull-ups unbroken
5-10-15-10-5-10-15-10-5
9:34

250112 Среда

 
part 1:
A. hang power clean - build to a tough single in a few sets
B. hang power clean - 85% of part A - single every 20 sec for 6 min
C. ring L pull ups - 1-5 ladder x 4 - not for time
50/70/90/110/120 fail
95 Rx'd
Rx'd
part 2:
C&J 100 reps 60kg, not for time.
Rx'd
 

240112 Вторник

3 rounds for time:
Row 1K
15 COVP chin ups
15 thrusters 35kg
15 push up burpees

24:41

"Flight simulator"
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
DU unbroken
14:53
(30(25);45(42))

230112 Понедельник

BSquat
2,2,2,2,2

170/175/175/175/180

Rest 6 hours

For time
3 rounds
25 KBS 32kg
25 Box jumps 50sm
5:41
Rest 10 min
For time
3 rounds
15 KB SDLHP 60kg
30 DU

4:39

200112 Пятница

Squat Clean
1/1/1/1/1
90/100/105/110/115/120-fail

Rest 4 hours

30 pull ups
30 Thrusters 42 kg
400 m run
30 push press
30 box jump 50 sm
400 m run
30 kb swings 24 kg
30 OHS 
400 m run
100 push ups
100 sit ups
31:50

180112 Среда

" Lipson"
21-15-9
85kg Back squat
24kg KBS
4:10

Snatch Comlex
5x1 60 kg
Snatch x1
60/70/75/80/90- fail

160112 Понедельник

5 RFT
4 Man makers 18kg
5 DL 115 kg
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

33:28


Back Squat
7x3
140/145/147,5/152,5/157,5/160/165

130112 Пятница

For time:
800 m run
50 kb swing 24kg
10 burpees
400 m run
50 pull ups
10 burpees
400 m run
50 SDHP 24 kg
10 burpees
400 m run
50 wall balls
10 burpees
800 m run

31:08

130112 Пятница

For time:
50 T2B
2:03 New PR!!




 Chipper 5
Get to the box early and get yourself warmed up and ready to go on the hour.
For time:
800 m run
50 kb swing 24 kg
10 burpees
400 m run
50 pull ups
10 burpees
400 m run
50 SDHP kb 24 kb
10 burpees
400 m run
50 wall balls
10 burpees
800 m run

31:32

110112 Среда

DL 1-1-1-1-1-1-1
170/170/180/180/180/180/10

10 rds for time:
15 DL 62,5 kg
15 push-ups

13:39
(6-10 push- ups 8/4/3; 7/4/4)

Evening
50 T2B
2:41

100112 Вторник

Проклятое ребро((
BSquat 2 reps each 30 sec for 10 min, or until fail
Done with 140 kg. Feel strong.

060112 Пятница

Deep DL 3x10 140kg (3 подставки)



5 sets @ 100%:
15 unbroken chin ups
20 unbroken wall balls
25 unbroken double unders
Rest 4 min b/t sets
3:02(du);1:25;1:23;1:23;1:21.

040112 Среда

21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd/1.5pd unbroken
GHD sit- ups
8:14

030112 Вторник

For time:
50 T2B
25/.......
3:08

Back Squat
5 min/ each 30sec 3 reps 130kg
Rest 3 min
5 min/ each 30sec 2 reps 130kg

020112 Понедельник

50 T2B
20/10/6/6/4/4 quickly)))

AMRAP in 20 min (KB 32kg)

10 SDLHP
10 "Goblet squats"
10 KBS

10rds+10SDLHP=310pts

311211 Суббота

Ladder
20/18/16/14/12/10/8/6/4/2
KB 24kg
Snatch RA//LA
BOR RA/LA
Shoulder Press RA/LA
Goblet squat

Rx'd

4+ hours

10 T2B; rest 30sec,
10 pull-ups; rest 30sec x5
Rest 2:30
10 T2B/10 pull-ups; rest 1 min x3
10 T2B/10 pull-ups; rest 2 min x2

Rx'd

281211 Среда

3rds for time:
Run 400m
10 KB Snatch 32kg
30 du

10:30

12-9-6
SClean 60kg
Ring dips

4:28

261211 Понедельник

For time:
10 rounds:
3 WTD Pull-ups. KB 24kg
5 Strict pull-ups
7 kipping pull-ups

23:03


Rest 6 hours

AMRAP in 20 min
18 Box jumps 60sm
15 T2B
12 Pull-ups

6 rds + 18b.j. + 5 T2B

251211 Воскресенье

50/40/30/20/10
MB SClean 10 kg
KBS 24 kg

17:57

80% effort

231211 Пятница

21-15-9
SClean 62,5 kg
GHD Sit-ups

8:39

Rest 3 hours

Ladder 10-1
KBS 24 kg
Wall ball
4:19

201211 Вторник

For time:
3 rds

1000 m Row
800. M Run

3:42 + 23:35= 27:17

191211 Понедельник

For time:
Ladder 1-10
DL 125 kg
Pull- ups
2x OHWL 20 kg

13:03

181211 Воскресенье

5 rds for time:

20 pull-ups
30 KBS 24 kg
40 DU

17:00

161211 Пятница

"rowing Helen"
3 rds ft
Row 500m
21 KBS 24kg
12 Pull-ups

10:40

151211 Четверг

Ребро болит.
3 rounds for time:
Row 250 m
25 push ups
Row 250 m
20 chin ups
13:47
+
AMRAP Double Unders in 6 min
(every time you break perform 15 sec L sit in rings unbroken)
 18/1
3/1
10/1
25/1
18/1
Red rope
 

141211 Среда

 
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min @ Z1 light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
Rx'd

131211 Вторник

 
A. Split Jerk Cluster off rack - 1.1.1.1 x 3; rest 4 min
B. Hang Power Clean x 1/Front Squat x 2/Push Press x 2; rest 90 sec x 3
C. 15 CTB chin ups AFAP; rest 2 min x 3
D. AMRAP DU's in 1 min; rest 1 min x 4
90
80
Rx'd unbroken))
79/80/80/70 very broken
 

081211 Четверг

A. Back Squat - 3,2,1; rest 5 min
B. AMRAP Burpees in 20 sec AFAP; rest 1:40 x 3
C. AMRAP DU's in 20 sec; rest 40 sec x 5

150/160/170
14/13/13
40x5