300312 Пятница

Front Squat
5,5,5,3,3
70/80/85/90/100

For time:

18/15/12/9/6/3
Wall ball
Burpee
Row (cals)
14:38

280312 Среда

Push Jerk
5,5,3,3,3
60/70
80/85/90


For time:
5 rounds
Row 250m
7 power clean 50kg
9:33


L-sit
4x10; rest 30 sec

260312 Понедельник

Warm-up/Mobility


Strength:
A: Deadlift: 3-3-3-3-3
B: Max rep kipping ring dips x 3 sets

WOD:
10 Minute AMRAP:
4 Clean & jerk 70kg
8 Knees-to-elbow
12 Wall Ball Shots 9kg

120312 Понедельник

PPres 5x5
70/80/80/80/80

For time:
3 rds
10 C2B pull ups
20 KBS 24kg
30 du
8:24

090312 Пятница

A. power snatch - build to a tough double - rest as needed - NOT a 2RM. 70kg
+
as many rounds in 12 minutes:
7 burpees
20 double unders
7 CTB chin ups

7rds+6 reps

070312 Среда

STRENGTH
back squat 5X5
100/110/120/130/130


CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
GHD sit-ups
box jumps 60sm
Push-ups

10:47

050312 Понедельник

"Nate"
AMRAP in 20 min
2 muscle ups
4 HSPU
8 KBS 32kg
10 rds + 6 reps

020312 Пятница

Strength
DL
5,5,3,3,3


 TTJ
5 RFT
5 DL
6 HSPU
7 L sit pull ups
8 Burpees
400 m run