170812 Пятница

1.  Unstable Bench Work up to a 1RM

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell 3x8
Band Pull aparts, 3x10-12

4.  8 RFT
2 pole climbes 4 m
12 Hand Release Push ups

1. 85kg + 2kb 16 kg= 117кg

2.40x15/40x20

3. 70/70/70

Rx'd 

4. 7:47

160812 Четверг

For time:
1,000m Row
1,000m Run
50 Box Jumps, 60sm
30 Burpees
50 Box Jumps, 60sm
1,000m Run
1,000m Row

28:33.27

150812 Среда

A. Box Squat @ 31x1 - 1RM

B.  Front Squats @ 30x0; 6x3sets; rest 90sec;
C.  Romanian Dead Lifts @ 40x1; 8x3sets; rest 90sec;
+
 5 RFT:
10 Goblet squats 32kg
15 GHD sit ups
Row 250m
1 minute rest between rounds.

A. 200kg

B. 110/120/120

C. 110/120/120

D. 1:57/2:06/2:11/2:12/2:25

140812 Вторник

1.  Snatch 

6 x 2 at 65%, OTM

2.  Clean and Jerk

6 x 2 at 65%, OTM

3.  Box Squat Jumps

8 x 2 - You can use dumbbells and/or weight vest
to weight these down, but speed trumps load. 

4.  Dumbbell Bulgarian Split Squats

2 x 8 ea/side

5.  3 RFT:

6 Deads, 130kg

12 Box jumps 60sm

18 Push ups

1. 4 min. 40kg x5; 4 min. 45 kg x3; 2 min. 50kg x2/ 55kg x2; 1 min. 60kg x1/65kg x1

2. 85kg

3. Rx'd 44sm to 60sm
4. 30l#
5. 4:34

100812 Пятница

1.  Push Press

Work up to a 3 RM
110kg

2.  Ring Push ups

1 set close to failure - Leave 1-2 in the tank

1 set to failure

Rings should be set at 1" off the floor. 

 Be sure your hips travel the same distance as your shoulders and at the same time.
18/20

3.  Pulling Superset

A.  Pull up Rows, 3 x 6-12 - these are essentially 

a belly button to bar pull up, we are looking for the horizontal row action.  

B.  Bent over Reverse Flyes, 3 x 8-12 - yep, old school 

body building reverse flyes.  Keep it light and controlled.

Rx'd
8kg

4.  Snatch Grip Shrugs

3 x 8 - these can be dynamic, aka - use your hips.  Keep the scapula retracted.

  Straps are OK on this one.
80kg

5. Triplet

9-6-3 of:

 HSPU 

Burpee

Pull ups x4
Push ups x4

Burpee
10:31

080812 Среда

10-9-8-7-6-5-4-3-2-1

PClean 100kg

10-20-30-40-50-60-70-80-90-100

DU

28:24

070812 Вторник

1.  Deficit Deads

Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short).

  These can be done as sumo or traditional pulls.  Use chains and/or bands if available;

2.  Olympic Pause Squats

3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; 

3.  GHR

3 x 6-10 - knees should be in contact with pad.  No breaking/flexing at the hips.  

Want it to be harder - Use weights for added resistance.

  Want it to be easier - attach a band to a pull up rig behind you.

4.  Double DU "Annie"

For time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups

5.  Split Practice

Spend 8 minutes (4/side) working towards a split

6.  Recovery Row

7 mins of easy rowing - no straps, no monitor

1. 170kg (15sm)
2. 130kg

060812 Понедельник

1.  3 rounds of "Lynne"

A:  Body weight Bench Press, Max Reps

B:  Max Pull ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Superset means move directly from movement A to movement B.  Rest as needed after movement B.

2.  Strict Press

4 x 8-12 Strict Shoulder Press, across.

3.  Band Pull-aparts 

4 x 8-12

4.  Strict Dumbbell Shrugs

3 x 8-15 - shoulder go up and slightly back, not forward.  

80kg
18/18
12/12
9/9
50kg/8reps
Rx'd 

040812 Суббота

 

1.  Snatch 

6 x 2, OTM at 60%

2.  Clean and Jerk

6 x 2, OTM at 60%

3.  Lateral Bounds

6 x 4 - Over and back = 2 reps.  No pause on landing should. 

 These should resemble a "Touch and Go" rep.   Rest as needed between sets. 

4.  Barbell Reverse Lunge

2 x 10 - 5/side, alternating.

5.  5 RFT

50m Heavy Forward Sled Drag - Heavy enough that is forces a walk.  If you can run it's too light.

15 GHD Sit ups
Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and "heel to toe" as you walk.  This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.  

020812 Четверг

1.  Bench Press

Work up to a 1 rep max
120kg

2.  Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set.  

Use the first set to determine the appropriate weight.
60/60 @ 12x2 (20)


3.  3 Supersets of:
A.  Strict Bent Over Row, 6-8 reps - Overhand grip.  

No torso movement up or down throughout ROM.
B.  Rehab High Hang Muscle Snatch, 8-12 reps - This isn't about how 

much weight you can get up.  Focus on the external rotation (aka "the turnover") and

 slight press up at the end of the movement.  NO OVER EXTENSION of the midline.  
80/25


4.  Clean Grip Shrugs
4 sets of 12 - Retract shoulders as you shrug.  Shoulders should go 

up and BACK, not up and forward.

100/100/100/80

5.  4 RFT:

15 KBS 32kg

12 Hand Release Chest Slap Push ups

9 Strict Pull ups

6 Strict HSPU

3 Muscle ups l-sit

12:20

6.  ShoulderExternal Rotation

2x15-20/side.

Rx'd

010812 Среда

1.  3 RFT:

15 Hang Power Clean 60kg

15 Burpees

Rest 10 minutes

2. 5 RFT

35 Double unders

200 meter Run

1. 3:55 (ub/ ub/ 9+6 HPCl)
2. 7:41 ( 3 laps in game hall)

310712 Вторник

1.  Back Squat
work up to a 1 rep max
180. 195- fail twice(((

2.  Front Squats
3 x 10, across
100/105/107,5

3.  RDL
3 x 8-12 Romanian Dead Lifts, across .
100/105/107,5

4.  4 rounds of:
15 Weighted Abmat Sit ups 60lbs  anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar - no swing, no kip, control the negative.
9 Second L-Sit
Rx'd

290712 Воскресенье

 "Fight Gone Bad"
Complete AMRAP in 1 minute of:
Wall Balls, 20/14
SDHP 75/55
BJ 20"
Push Press 75/55
Row for Calories
Repeat for 3 rounds, rest 1 minute between rounds.

326 reps.

280712 Суббота

1.  Power Cleans
10 sets of 3 unbroken TNG Power Cleans, OTM

2.  "Black & Blue"
5 RFT:
10 Power Cleans 135,95
10 Burpees

3.  Recovery Row
Row 7 minutes easy, no straps and no monitor.

90kg/rx'd
6:33 ))))

260712 Пятница

A1. Power Clean - build to a tough double; rest as needed
A2. Close Grip Bench Press - build to a tough double; rest as needed
100kg/100kg
+
3 rounds for time:
10 DL heavy 130kh
10 burpee box jumps - 70sm
5:41 (DL not TnGo)

 

250712 Среда

AM
8x250m Row with 2:00 rest
45.6
46.1
46.5
47.7
48.9
48.9 d5/6
7.  47.0 d8/9
8. 48.2 d6/7

Оптимальный дампер 7/8 или 8,5

PM
1.  Front Squat
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.

130/135/140/145/150
2.  Press
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.
65/67,5/70/72,5/75

Rx'd 20kg

3.  Weighted Sit up
3x20
Anchor your feet and place a dumbbell or double kettlebells high on your chest.  Be sure not to let the weight slide down your chest as you sit up.  

230712 Понедельник

A. OTM 10 min x 3 SSnatch 70kg
+
For time:
10-1
OHS 60kg
1-10
HSPU

17:07

220712 Воскресенье

5 sets @ high effort:
50 double unders
AMRAP COVP kipping chin ups

(rest walk 3 min b/t sets)

25/25/22/20


20 abmat sit-ups
Rest 1 min
ALAP L-sit on Parallets (15/15/15c ((()
Rest 1 min
x3

210712 Суббота

DE: Front Squat 12 sets of 2 reps @ 70% of 1RM on 1:00

110kg rx'd
Rest 5:00 then perform CFE Strength & Conditioning WOD
CFE STRENGTH & CONDITIONING WOD:
Three rounds, each for time, of:
Run 800m
21 Russian 2 KB Swings, 24kg
12 Handstand Push ups
Rest 2:00 between rounds.
5:20
5:58
6:20

200712 Пятница

On the minute x 7
2 Hang Power Snatches

On the minute x 7
2 Power Snatches

On the minute x 7
2 Squat Snatches

60kg
Rx'd

190712 Четверг

A1. Back Squat ; 5 reps x 5 sets; rest 10 seconds
A2. Pull-ups; 15 reps x 5 sets; rest 4 min

130/15
140/15
140/15
140/15
140/15

180712 Среда

A. OHS 5x5; rest 3 min; 70/70/80/80x3/70
B. Power Snatch practice

+

WOD:
7 RFT of:

5 Power Snatches 50kg
7 Box Jumps 70sm
9 Wall Balls

11:35

PM

Row 1k x3
3:45
3:40
3:41
Row 2k
7:31

170712 Вторник

A1. TnG Deadlifts; 10 reps x 5 sets; rest 10 sec
A2. Handtand Push-ups; amrap x 5 sets; rest 2 minutes
B1. Kettlebell Swings; 20 reps x 3 sets; rest 10 sec
B2. Burpees; 15 reps AFAP x 3 sets; rest 3 minutes
C. GHD Sit-ups; 20 x 3 sets; rest 45 seconds

130kg
18/16/12/12/10
Rx'd
Rx'd

170712 Понедельник

Zombie complex – barbell power clean / push press / 5 rep back squat / thruster behind the neck – back to deck 10 push ups on barbell then 16 lateral jumps over barbell.
For time:
5 Zombie complex 60kg
400 m run
4 Zombie complex
400 m run
3 Zombie complex
400 m run
2 Zombie complex
400 m run
 1 Zombie complex
400 m run

27:21

150712 Воскресенье

AM.
Run easy 30 min

PM
"Chelsie"

060712 Пятница

AM
6:30
Row 5k @85%
19:33
T2B
5x12
Rx'd

PM

For 12 minutes, on the minute:
5 Power Snatches @ 60kg
Rx'd

17:30
12 min AMRAP
5 burpee, 10 WB, 20 DU

rest 20min

12 min AMRAP
10 DB thruster at 12kg each, 10 pullup, 5 burpee

Rx'd
10rds+ 5 burpee

040712 Среда

AM
5X
1000m Row @ 85%
rest 3 minutes

3:47.8/30
3:47.3/30
3:44.7/32
3:45.1/30
3:45.9/33


PM

Clean Complex
Complete the following complex every minute, 1 min rest ; as long as you can
2 Squat Cleans
3 Push Jerks
4 Power Cleans
85kg

5 rds (5 -1:30)

030712 Вторник

6:00
Row 5 min @Z1(1200m)
A. Row :1 min Aerobic, :30 easy x 5

B. 5sets: 12 t2b unbroken 3:44

C. Run:30 Aerobic, :3 easy x 10 12/9
Run 5 min @Z1 (9,5)


19:30

A. For time: 30 Muscle ups (from seated dead hang position)
9:10


B. Max effort strict HSPU x5, rest 5 min
19/18/12/12/12


C. 100 meters farmers walk, 2 pood, x4;rest 1 min
Rx'd

020712 Понедельник

STRICT Strength Couplet
3 rep max weighted pullup in 1 minute
(score bodyweight + load)x 3 If modified pullup score .5 bodyweight x 3.
-1 min rest-
3 rep max strict shoulder press in 1 min.
Score load x 3
-1 min rest-
5 ROUNDS

35/70(105)x5=525
Rest 1 hour


1,000m row
100 Wallballl
100 DU
1,000m row
15:23

Jerry's time 10:30!!!!!!!

300612 Суббота

Chipper
600m Run
60 KBS 24kg
60 HR Push ups
60 Pull ups
60 Cals on Rower
600m Run

20:17

290612 Пятница

A. OHS - build to a tough 3 fast; rest as needed
B. 1hang squat snatch every 30 sec for 25 min

50/60/70/80/85
60

260612 Вторник

Row 5 minutes  @ Z1
+
10X
Row 30 seconds @ 85%
Row 30 seconds @ 50%
+
10X
Crosstrainer 30 seconds @ 85%
Crosstrainer 30 seconds @ 50%
+
Run 3 min x12 s/trdm
Row 5 minutes @ Z1

T2B 5x12 for time (unbroken)


149/46;149/44;150/44;143/42;151/44;143/44;145/42;143/44;150/40;145/44
130 cals
Run 3 min x12speed/treadmill rx'd
1250/1200

4:09

250612 Понедельник

"DT"
5 rft
12DL 60kg
9HPC. 60kg
6PJ. 60kg

6:31
Missed 1rep of DL in the 2nd round((( tomorrow ,,,,

240612 Воскресенье

AM

"DT"
5 rft
12DL 60kg
9HPC. 60kg
6PJ. 60kg
6:31

+

PM
AMR in 5 minutes @ 85%:
100m Run
5 Squat Cleans @ 42,5kg
5 Burpee Box Jumps

rest 2 minutes

AMR in 5 minutes @ 85%:
150m Row
20 Double Unders
20m Farmers Walk w/ 32kg per hand

rest 2 minutes

AMR in 5 minutes @ 85%:
20 calorie Row
10 Overhead Squats @ 40kg

Repeat all AMRAPs 4X

230612 Суббота

AM
Easy run with vest 9kg x30min
(25:43)

+
Noon
For 20 minutes:
Even Minutes – 3 TnG Deadlifts 160kg
Odd MInutes – 5 Push Press @ 85kg

220612 Пятница

P1.
Row 5k
19:20

Rest 4+
P2.

5 min amrap @90% aerobic
5 burpees
3 muscle ups
5 hang squat clean 95#
Rest 3 min
5 min amrap @90% aer
5 ctb chin ups
5 toes to bar
10 wall balls
20 double unders
Rest 3 min
5 min AD @90% aer
Rest 3 min
5 min amrap @90% aer
5 OHS 95#
5 box jumps 24″
Run 100m
Rest 3 min
5 min row @90% aer


1. 5rds + 5 burpees=70
2. 5 rds= 175
3. Bike. Rx'd
4. 4rds(100m less) 40
5. 1313 m

210612 Четверг

A. 10 min Row:30 @90%, :30 @50%
-rest 5 min-
B. 10 min Row :30 @90%; 30 @50%
-rest 5 min-
C. 10 T2B EMOM x 10 min, in remaining time Amrap DU
A1.
149/32
145/30
150/34
150/32
147/32
136/30
143/30
142/32
133/30
139/28
A2.
147/27
146/28
137/30
139/30
134/28
132/28
138/28
142/34
151/38
150/40

В. Смог только 10/30 6 минут. Тяжелый медовый(((
Rest 2 hours

10 minutes AMRAP
60m shuttle run (10m out and back x 3)
5 Burpee Box jump at 70sm
10 KB swing at 32kg

6 rds ( less 20 meters)

Run 1600 m
7:52 (treadmill )

200612 Среда

Session 1
1.  Clean and Jerk
3 x 1 at 90%
2x2 at 80%

2.  Back Squats
work up to a 5 rep heavy
2x2 at 85% of 1rm

3.  Thruster
Max rep of unbroken Thrusters 60kg x 3, 1 minute rest between sets.  

110/110/110
100/100
130
150/150
15/13/14

Session 2
“Burner”
4 rft:
15 WB
12 BJ 60sm
9 TTB
6 burpees

170612 Воскресенье

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

27:33

160612 Суббота

AM
5 minute Swim @ Z1
+
10X:
50m Swim @ 90%
rest 45 seconds
+
rest 4 minutes
+
10X:
50m Swim @ 90%
rest 45 seconds
+
5 minute Swim @ Z1

Кроль/брасс
1:15/1:14/1:12/1:16/1:17/1:16/1:17/1:14/1:16/ устал( 10 не поплыл
1:25/1:26/1:29/1:28. (((( кончилась дыхалка(((


PM
AMR in 10 minutes  @80%:
5 Power Cleans @ 50kg
5 Handstand Push-ups
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Deadlifts @ 90kg
5 Push Press @ 50kg
10 T2B
30 Double Unders

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Power Snatch @ 40kg
5 bar facing burpee
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Hang Power Cleans @ 60kg
5 Burpee Box Jumps @ 54sm
200m Run


6 rds + 5 PCl= 65reps
5 rds + 5dl + 5PP= 60reps
4 rds + 5 PSn +5 Bfb + 60m= 50reps
4 rds + 5 HPCl + 5 BBj + 50m= 50reps

150612 Пятница

AM.
bike:
5 min @Z1
30sed x90%
30sec @50%
X 30
5 min @Z1

Rx'd

Rest ))) 6+ hours

PM
For time:
Decanting ladder
10-9-8-7-6-5-4-3-2-1
PPres
BSquat
Perform 10 burpees each time after PPress

20:01

140612 Четверг

Swim 40 min
Rest 2 hours

Row 1 min @95%
Row 1 min @ 50%
X 10 sets

269/282/286/288/276/278/276/271/282/286

+
Run 2 min @90% aer
Rest walk 2 min
X 5
Treadmill 14)))

130612 Среда

EMOM in 10 min
7 PSnatch ub
7 OHS ub

Alternate movements in the min.

50 kg

120612 Вторник

EMOM in 5 min
HCl x2/HSCl x1/FS x1; rest 1 min b/t rds
60/65/70/75

EMOM in 10 min
5 PPress
5 Split Jerk
Alternate minutes.
65kg

110612 Понедельник

Snatch practice
OHS 70kg 3x5

100612 Воскресенье

"Eva"
5 rounds for time:

900 m Run
30 KBS 32kg
30 pull ups

40:06
Rest 10 min

300m farmer's walk 2kb 32kg
AMRAP push-ups in partners time of farmers walk.95 reps

090612 Суббота

"Nutts"
 
10 HSPU
15 DL 100kg
25 Box jump
50 Pull ups
100 Thrusters Db 9 kg
200 Double Unders
Run 400 with 20kg plate
 
20:06

070612 Четверг

EMOM 2Power Snatch 60kg for 10 min.
Rx'd

060612 Среда

as many rounds in 20 min:
5 burpees
7 KBS - 24kg
 

050612 Вторник

In 10 min 2PSn 60kg each 30sec.
Rx'd

040612 Понедельник

BS @30x1 10 x3;rest 4 min.
100/110/120.

030612 Воскресенье

As many reps in 12 min:
1 Power Snatch - 135#/95#
1 Muscle Up
2 Power Snatch - 135#/95#
2 Muscle Ups
3 PS
3 MU...
(rest 12 min)
As many reps/rounds in 12 min:
10 GHD sit ups
30 unbroken DU's
10 plate OH walking lunges - 45#/25#


7rds
6rds+10ghd+9du

020612 Суббота

A. Back Squat - 3,2,1,3,2,1; rest 4 min
B. AMRAP 1-5 unbroken hang squat clean ladders in 10 min - 85kg

160/165/170/160/165/170
51reps