281211 Среда

21-15-9
Burpee
Pull-ups

4:03

261211 Понедельник

2 rds
Row 500m
20 KBS 24 kg

Rest 7 min

2 rds
OHWalk 2KB 24kg 60m
20 Box jumps

Rest 7 min

Bodyweight "Fran"
21-15-9
Burpee
Pull-ups

231211 Пятница

A) 2 min max rep shoulder press 40kg
Rest 1 min
2 min max rep push press 40kg
Rest 1 min
2 min max rep push jerk
31/35/23

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24kg
Wall balls 10kg
6:05

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks

121211 Понедельник

WTD pull-ups
7x3

AMRAP 30 min
250m Row
10 Toes to Bar
10 Burpees
10 Push Ups
1 min Plank Hold

021211 Пятница

15 burpee box jumps 54sm
15 KB clusters 24kg
30 sit ups
12 burpee box jumps 54sm
12 KB clusters 24kg
24 sit ups
9 burpee box jumps 54sm
9 KB clusters 24kg
18 sit ups
24:44

For time
5-10-15-20-25-30-25-20-15-10-5
DU unbroken
17:06

301111 Среда

4 rounds of;

In a 4 minute window, run 400m once and then do 30 box jumps (24″, 20″). In the remaining time, get a 60kg/40kg bar from shoulder to overhead for max reps.

281111 Понедельник

PPress
3,3,3,3,3
80x5



5 rds for time of:-
30 DU
6 Squat Cleans 70kg
11 Toes to Bar
17 KB Swings 24kg

CAP 20 min

3 rds

251111 Пятница

Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1

WOD
"Burn Baby Burn"
100 Double unders
90 Abmat Sit Ups
80 Air Squats
70 KB Swings (1/.75)
60 Push Ups
50 Walking Lunges
40 Knees to Elbows
30 Burpees
20 Pull Ups
10 Dips

Post scores to comments.

231111 Среда

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
3 Squat Snatches, 45/50/52,5(2f)/52,5/55/57,5/60
15 Wallballs,
7rds

4 rounds each of 30 sec on / 30 sec off.
Hollow Rocks
Wall-facing handstands
Side plank right
Side Plank left

211111 Понедельник

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1
80/85/85
90/95
100
WOD
AMRAP 7 min
5 Deadlift 130kg
10 Strict Pull Ups
30 Mountain Climbers
2rds + 8reps

181111 Пятница

 
Lunge with something heavy on your shoulder/back for 20 steps
(focus on pushing through the heel and remianing tall)
rest as needed
AMRAP Wide Grip Strict Chin Ups
rest as needed
15 T2B- focus on abs, not hips
rest as needed - 5 sets
+
KB Snatch practice

161111 Среда

12 min AMRAP:
6 Burpees (jump to touch an object 1 fist above an out reached hand)
8 Front Squats (35kg/25kg)
12 Kettlebell Swings (24kg/16kg)

Row 1/1 28/20/18

141111 Понедельник

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

35:22

111111 Пятница

KB Press
KB PPress
KB PJerk
5/5/5x24

part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min
 
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
 
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min
 
4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups
 

241011 Понедельник

Deadlift
2-2-2-2-2
120/130/140/150/160

WOD:
“Huger”
5 rounds for time of:
10 Bench Presses, 80kg
15 Calorie Row
20 KBS 32kg
22:08

211011 Пятница

Strength
Bent over DB Row
5 x 8

WOD
AMRAP in 20 min
30 box Jumps 40sm
20 Push Press 40kg
30 Pull Ups

191011 Среда

Strength
OHD Squat
7 x 3
40/50/60/65/70

WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings
12 Pull Ups
2 min rest
Row 3:25/3:57
Run 3:48/4:03

141011 Пятница

Strength
Push Press
3 x 5, 3 x 3

WOD
Tabata Row for Calories 20:10 x 8
*rest 1 min
then...
AMRAP 12 min
5 P. Clean 70 kg
10 Toes to Bar
15 Wall Balls

121011 Среда

Hand Stand Practice
Focus on maintaining a TIGHT hollow position.

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

10:48

101011 Понедельник

"Carse"
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 50 meter Bear crawl.
51:21

071011 Пятница

For time:
50 strict pull ups
7:59


25 burpee
800 m Run

5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)


25 burpee
800m Run
26:15

051011 Среда

Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
50/55/60
65/65
67,5

WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb

6rds

031011 Понедельник

Strength
Shoulder Press
5 x 5
50/55/57,5/55/55

WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock

300911 Пятница

"Filthy Fifty"
For time:

50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders

39:26

280911 Среда

Warm Up

800 meter run
30 Squats
30 PVC Push Press

PPress
3,3,3,3
70/75/80/80

WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
 
8:16

260911 Понедельник

Tuesday, 05 July 2011

"DIANE"

Warm Up

500 meter row
::30 Handstand X 3
15 Push Ups X 3
15 back extensions X 3

WOD
For time:
21-15-9
Deadlifts 102,5kg
HSPU
10:04

AMRAP DU IN 30 sec rest 1 min x 5

34/26/15/24/25

AMRAP DU in 30 sec, rest 1 min x 5
AMRAP T2B r.1 min x3.
 

230911 Пятница

"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)
274

210911 Среда

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m
51:25

190911 Понедельник

Thruster
40/45/50/55/60/65/70/75

"Fran"
21-15-9
Thruster 42,5kg
Pull ups

5:33

160911 Пятница

Strength
Deadlift
7 x 3
100/110/120/130/130/140/140

WOD
AMRAP 20 min
10 Burpees Pull Ups
5 Front Squats 62,5kg
1 Rack Climb

7rds

14.09.11 Среда

Strength
Heaving Snatch Balance
5 x 5
50/55/57,5/55
WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps 54sm
10 Push Ups
12:51

12.09.11 Понедельник

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1
70/75/80
85/90
100-failed/ 100kg done!!!
WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Double Unders
7:57
(du needs practice)

09.09.11 Пятница

Strength
Snatch
3 x 3, 2 x 2, 1 x 1

WOD
15 min AMRAP
5 Squat Snatch 42,5kg
10 CTB Pull Ups
5 Squat Cleans 42,5kg
10 Hand Release Push Ups

09.09.11 Среда

Skill
KB Snatch

Strength
Barbell Bent over row
5 x 5
70/75/80/85/90

WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg
5:21.82

THEN....
2km Row for time
8:12.9

05.09.11 Понедельник

Skill
HS practice

Strength
Box Squat
7 x 3
100 kg/ 60 sec rest
WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups

10:03

02.09.11 Пятница

Strength
Musle ups practice
1,1,1,1,1,1,1.
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups

22:26

31.08.11 Среда

Strength
Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
(m=bw, w=75%bw)
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg

31.08.11 Среда

part 1:
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

29.08.11 Понедельник

15,12,9,6,3 rep rounds for time;
Power Snatch - 42,5kg
Burpees

26.08.11 Пятница

Strength
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up

24.08.11 Среда

A1 Front Squat@ 30x0 2-3x5; rest 10sec
A2 AMRAP Chin ups x5; rest 240 sec
+
3rds for time:
52,5kg hang squat clean unbroken x10
35 anchored sit-ups

A1 80/3;90/3;100/3;105/2x2
A2 21;11;10;7;8

7:58

19.08.11 Пятница

Strength
7 x 3
Power Clean
50;60;70;80;85/3

WOD
3 rounds for time
400m Run
50 Walking Lunges
15 OH Press 42,5kg
15:57

17.08.11 Среда

Strength
3 x 3, 2 x 2, 1 x 1
Power Snatch
50/55x2;60
WOD
TABATA
Air Squats 22;21;21;20;20;20;20;20. (20)
P. Press 42,5kg. 9;4;7;5;5;5;5;5. (5)
Box Jump 54sm 8;8;8;8;8;8;8;8. (8)
Jumping Pull Ups 30;31;25;30;25;28;29;30. (25)
Rest 2 min b/t exercises