010612 Пятница

А.Push jerk 3,3,2,2,1;rest 3 min
+
6 rounds for time of:
3 wall walks
6 KB swings 32kg
9 push press 50kg
12 COVP chin ups

70/80
85
90/95/100/105
18:20

280512 Понедельник

For time:
Row 1km
20 Power Cleans 60 kg
30 Box Jumps 70sm
20 Shoulder To Overhead 60 kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 60kg
30 GHD Sit Ups
Run 1km
30:36

230512 Среда

10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
15 double unders unbroken
5 toes to bar
5 ring dips
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 hang power snatch - 40kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 24kg
5 CTB chin ups

160512 Среда

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's

140512 Понедельник

A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Deep Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec

80kg
20/16/16/16/15
6kg rx'd

040512 Пятница

amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
8rds+70m/8rds+10du/5rds+15sit ups+ 3wb

020512 Среда

A1. CGBP 3x4;rest 10sec;
A2. KBS 15x4; rest 2 min.
B1. Bb BOR 5-7@11x1 x4;rest 10 sec;
B2. KBS 10x4; rest 2 min.
90/90/90/90
60/65/70/75
24
+
For time
Row 500m
3 rds
12 kb goblet squats 24kg
24 sit ups
Row 500м
8:35