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