070113 Понедельник

1. Snatch , 1.1.1 x 5; rest 90 sec

2.  Back Squat 

20 rep max

3.  GOAT TRAINING

 Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  Row 150 m

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1.  Complex

5 sets for max load of:

3 Power Clean

3 Front Squats

3 Jerks

Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;

20 Deads, 80kg

15 HSPU

191212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

141212 Пятница

5 min amrap @85%

5 hang squat snatch 30kg

5 chin ups

5 box jumps 20"

Rest 3 min

5 min amrap @85%

5 ohs 40kg

5 toes to bar

20 double unders

Rest 3 min

5 min amrap @85%

5 squat clean 50kg

5 HSPU kip

Shuttle runs 10m x 5

Rest 8 min

x2 (2 times through all 3 amraps)

121212 Среда

1.  4 sets across to max weight:
PC x3/FS x3/PJ x3
2. 12RFT
12 cals Row
12 Wall Ball

Results:
50/60/70/75
16:39

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

051212 Среда

MAP 5/3

5 min amrap @85%.  

10 OHS 95#

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.         

15 KBS 16kg

15 push ups

30 double unders

Rest 3 min

5 min amrap @85%

15 wall balls

10 toes to bar

10 cals row

Rest 3 min

x2

031212 Понедельник

1.  Snatch PP + 2 OHS

work up to a heavy set

2.  Snatch

3x1 Heavy

3.  "Helen" Rowing

3 RFT:

500 m Row

21 KBS 24kg

12 Pull ups

1. 40/50/60/65/70
2. 40/50/60/65/65
3. 10:38

301112 Пятница

A. FSquat 3,3,3
B. SClean 2x2; 2x1
C. PClean x1/thruster x1/HSCl thruster x1
B. 4 sets:
20 WBall
10 burpee on the plate
30 DU

281112 Среда

AMRAP in 10 min @ 80%
4 FSquat 45 kg
8 pull ups
12 Wlumges

Rest 10 min

AMRAP in 10 min @ 85%
4 PPress 45kg
8 Burpee on the plate
12 T2B

Rest 10 min

AMRAP in 10 min @ 90%
4 Thrusters 45kg
8 Burpee on the plate
12 DU

261112 Понедельник

A. Front Squat

5 x 40%

5 x 50%

5 x 60%

3 x 80%

2 x 90%

1+ x 100%

B. OTM 20
EM 10 thrusters 45kg
OM 10 Burpees on the plate

231112 Пятница

5 min @ 80-90% aer

10  sit ups

20 DU's

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 burpees

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

30 DU's

5 kb  power clean - 32kg e/h 

5 toes to bar

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 HSPU 

15 squats

x2

211112 Среда

А. OTM 8
2 DL , add 10 kg each min.
B. AMRAP 10
5 PCl 60kg
35 DU
C. 20 sit ups
Rest 30 sec
20 leg raises
Rest 30 sec
x3

191112 Понедельник

A1. DL @ 22X1; 3-4 x 5; rest 2 min

A2. dips @ 21X1; 3-4 x 5; rest 2 min

B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-10 x 3; rest 1 min

C. FLR on rings - accumulate 4 min

+

AMRAP DU's in 1 min

REST 4 min

AMRAP DU's in 2 min

REST 3 min

AMRAP DU's in 3 min

141112 Среда

Выполнение комплекса он-Лайн игр.
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При выполнении программы:
1. Контроль дыхания. Не допускать запыха!!
2. Не допускать закисления предплечья. Ставить гирю на пол, считать до 5 и продолжать.
3. На прыжках через штангу - ВЫКЛАДЫВАТЬСЯ ПОЛНОСТЬЮ!!!!! Лучше сэкономить силы на рывке гири!!!

Удачи!!!!

121112 Понедельник

5 min amrap @80%

Row 10 cals

10 KBS 24/16kg

20 lateral jumps over barbell

Rest 2 min

5 min amrap @85%

10x10  shuttle run ( дотронуться до пола!!! На старте и финише)

16 walking lunges

16 KB snatch 24kg. (8/h)

Rest 4 min

5 min @ 90%:

10 KBS  24kg

10 burpee lateral jumps over barbell

10 kb snatch 24kg (5/h)

Rest 10 min

x2 rounds.

Перед началом отработать технику рывка гири.

051112 Понедельник

5 sets:

5 Back Squat tough

20 unbroken COVP chin ups

rest 4 min - add weight per set for BS

+

Row

25 sec @ max effort

rest 3 min x 5

0211112 Пятница

1. Build to tough double Push Jerk 10 min.

2. Build to tough double SClean in 10 min.

+

50 GHD Situps

15 Push Jerk 70kg

50 Burpees

15  Bar Muscle ups

50 Box Jumps 70sm

15 Squat Clean 70kg

311012 Среда

1. OTM 10

1 SClean  90-95kg

2. OTM 10

5 HSPU 

+

4 Rounds:

Row 250m

7 Front Squats 60/70kg

9 Chest-to-Bar Pullup

11 Burpee

291012 Понедельник

1. In 6 mins

AMRAP of  1-4 Unbroken Hang Squat Snatch Ladders

2. In 10 mins

Build to a Tough 5 rep TNG Deadlift 
+

200 m  Run
30  KB swing 24kg
20 Pushup
10 Box Jump 60sm

 400m Run
10 KB swing 24kg
30 Pushup
20 Box Jump 60sm

600m Run
20 KB swing 25kg
10 Pushup
30 Box Jump 60sm

Results: 
1. 44 reps (40kg)
2. 60/70/80/90/100/105/110/115/120/125
3.

261012 Пятница

Workout of the Day
A.
Take 20 minutes to build to a heavy Jerk
95kg

B.
On the minute, every minute, for 12 minutes:
4 Push Press 40kg
6 Pull-Ups
8 KBS 24kg
Rest is possible only for 1 min b/t rounds
14 min (7/3//2)

241012 Среда

А. OTM x 20
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 Sit-Ups
Rest 3 minutes

221012 Понедельник

A. Snatch cluster - 1.1.1. x 5; rest 2 min

B. Snatch-Grip Romanian Deadlift  @ 4011; 4-6 x 5; rest 2 min

C. Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 sec

x5

191012 Пятница

1. Work to 1RM Squat Clean

AMRAP 20 Minutes

5 Squat Cleans 70kg

10 Push Ups

15 Pull Ups

1. 100kg/ 110 kg fail
2. 8 rounds

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 70kg
10 Burpee to Bar

101212 Среда

Photo from the CrossFit Games Gallery

20 Mins
3 Position Snatch
(Floor/Above Knee/High hang)
Work on technique to a heavy set

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

20 min EMOM

Even minutes – 10 KB Swings 24kg

Odd minutes – 10 Push Press 42,5kg

– Rest 5 min –

3 Rounds

Row 500m

AMRAP in 2 min

4 Squat Cleans 60kg

4 Chest to Bar Pullups

4 Handstand Pushups
CAP 15 min

13:52 (24+20+24=69)

051012 Пятница

A. Establish 1RM thruster

+

21-15-9

KB swing 24kg

Burpee

Rest 10 min

9-15- 21

thruster 42,5 kg

NPUBBJ

031012 Среда

A. PSnath x1/HSSnatch x1/OHS x 3; x 4 sets; rest 3 min

AMRAP 15 Minutes

5 HSPU

7 Squat Snatch 42,5 kg

9 Box Jumps 60 sm

011012 Понедельник

Workout of the Day
A.
Complete as many reps as possible in 4 minutes of:
1 Clean
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
70kg

Rest exactly 8 minutes, and then:
Repeat  A with 50 kg.

Rest exactly 8 minutes, and then:

C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
10 Kettlebell Swings 32kg
50 Double-Unders

A. 6rds. + 1 PCl 
B. 6 rds + 7 PCl + 1 c2b pull up
C. 3 rds

260912 Среда

Workout of the Day
A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps

Build the load over the course of the 10 sets. Start light, last 2-3 sets should be heavy for the triple. All snatches must be received above parallel.

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top)
Rest 90 seconds
Decline bench Sit-Ups x 15-20 reps
Rest 90 seconds

240912 Понедельник

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
Row 500 m and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

210912 Пятница

 

for time:

42 DB snatch - 26kg

21 HSPU

84 squats

30 DB snatch - 28kg

15 HSPU

56 squats

18 DB snatch - 30kg

9 HSPU

28 squats

190912 Среда

A. Snatch Balance - build to an easy double fast

B. OHS @ 3211; 2-3 @ 90% effort x 5; rest 2 min

C. Squat Snatch x 3 - TnG - EMOM for 15 min - 60% of 1RM Snatch

 +

5RFT

10 chin ups

10 burpees

A. 45kg
B. 50/55/60kg
C. 40/45/50 x5
6:19

190913 Среда

A. Snatch Balance - build to an easy double fast

B. OHS @ 3211; 2-3 @ 90% effort x 5; rest 2 min

C. Squat Snatch x 3 - TnG - EMOM for 15 min - 60% of 1RM Snatch

 +

5 RFT

10 chin ups

10 burpees

170912 Понедельник

for time:

50 HSPU

50 L Pull Ups

50 box jumps - 70sm

50 ghd sit ups

50 burpees

 

140912 Пятница

within 20 min build to a tough in the complex:

3 clean grip DL

3 power clean

3 hang squat clean

3 push press 

3 thruster

+

As many rounds/reps in 20 min:

amrap chin ups strict unweighted

amrap dips strict unweighted

amrap unbroken double unders

30 walking lunges

 

120912 Среда

1-5 burpee ladder x6
+
1-5 chin-up ladder x5
+
1-5 HSPU ladder x4
+
Row 250m @100% х3 ;  rest 3 min
+
30 K2E
Hold plank 90sec
x2

100912 Понедельник

A: 15 min of Handstand skill development, choose one of the following:
Handstand Press Ups
Kipping HSPU
Handstand Walks

B: 10 rounds for time:
25 Double Unders
15 Wall Balls
10 Press Ups with Hand Release