270513 Понедельник

1.  OTM x 10

Odd:  5 heavy deads

Even: 7 HSPU 

2.  3 RFT:

10 Front Squats, 75kg

20 C2B

50 Double Unders

3.  5 rounds

L-sit 15 sec

Rest 15 sec

15 Back ext. 

Rest 15 sec

Ab roller 15 reps

Rest 15 sec

240513 Пятница

1. EMOM 10
3 OHS 50kg

2. Nft 
10-8-6-4-2
Rope pull ups ub
30-24-18-12-8-4
Wall ball

3. 5 rds
10 T2B
20 Ab mat sit ups.

190413 Пятница

 Complete as many rounds and reps as possible in 12 minutes of:

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins Complete as many rounds and reps as possible in 12 minutes of:

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

170413 Среда

EMOM for 20 min:

Odd- 3 tough power snatch 60kg

Even- 30 double unders

+

EMOM for 20 min:

Odd- 3 burpeees + 3 CTB chin ups

Even- 6 thrusters 45kg

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
16:51

080413 Понедельник

1. DL 2RM


2.
AMRAP 20
5 DL 120kg
20 m farmer's walk 44kg
15 wall ball

010413 Понедельник

1.  For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats
20:17

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61kg

TTB

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

1. EMOM 5
10 DL climbing 
80/85/90/95/1002. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.
4:05/5:20/5:46

060313 Среда

1.  For time:

10-9-8-7-6-5-4-3-2-1:  Front Squats, 80kg- no racks, must be taken from the ground.

10-20-30-40-50-60-70-80-90-100:  Double Unders

040313 Понедельник

1. Power  Snatch 

3 x Max Reps, TnG

55kg

Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

8/7/7

2.  For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 65-70kg no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups

70kg
24:59

5.  L-Sit

Accumulate 120 seconds

Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  

Athletes who have developed their L-sit to the point where they 

can hold it for three minute subsequently find all other ab work easy."

-Coach Glassman

010313 Пятница

1. For time

15 Cleans, 70kg

Muscle ups, 10

Row 1000

If "Squat" or "Power" is not designated for a Clean assume it is the choice of the athlete to determine the best approach.

2.  3RFT:

9 Power Snatches, 35kg- this is essentially a GTO anyhow, in other words muscle snatch is ok.

3 Shuttle Runs of 20m down and back, (this is 120m total every round).

3.  Row

Max calories in 1 minute

30 second rest

Max calories in 1 minute

270213 Среда

1.  OTM x 10

Odd:  1 Power Snatch + 1 Squat Snatch - no dropping

Even:  2 Front Squats - from a rack

2.  Open 12.3

AMRAP 18:

15 Box Jumps, 60sm games standards

12 Push Press, 50kg can be done as shoulder to overhead anyhow.

9 TTB

3.  3 Giant Sets

6 Good Mornings - moderate weight

9 Muscle Snatch - moderate weight

12 Band Pull Aparts

250213 Понедельник

1.  Complex

Front Squat + Push Press+ Front Squat + Push Jerk

Taken from a rack.  No thrusters.  Work up to a heavy set.

2.  For time:

20 Clean and Jerks 60kg

1000m Row

20 Clean and Jerks, 60kg

3.  Row

Max Calories in 2 mins

220213 Пятница

1.  Row

1,000m

2.  ARMAP 9:

12 Deads 120kg

24 Pull ups

36 Walking Lunge Steps

3.  3 Giant Sets

45 Abmat Sit ups

30 Hip Extensions

15  Band Pull aparts

"I don't understand how it is that someone with only seven pull-ups 

could ask me how they could increase their muscle mass or strength. 

The obvious answer is, "work until you've got thirty pull-ups and you'll 

come back with five new pounds of lats and biceps alone." This kind of 

thing is true of squats, deadlifts, push-press, muscle-ups, dips and any 

other fundamental, functional movements. Athletes regularly working 

the basic movements never ask how they can get stronger or bigger 

they already know."

Greg Glassman - Coach

200213 Среда

1. Open 11.3  

AMRAP 5:

Squat Clean Thrusters 70kg
18reps

2.  Burner

4 RFT:15 GHDSU15 KBS, 24kg30 Double Unders
11:44

3.  3 Giant Sets of:

Max Reps of GHRMax Reps of Ring RowsMax Reps of Band Pull Aparts

180213 Понедельник

1.  Clean and Jerk

1RM 

2.  Power Drill

5 RFT:

5 HSPU

10 Power Cleans, 50kg

15 Burpees

20 KBS, 24kg

25 Wall Balls

Rest exactly 3 mins between rounds 

130213 Среда

A. Snatch balance 3 reps on the min for 12 min - technical focus, not strength

В.  Power snatch; build to a 3rm TnG

+

7RFT:

7 OHS, 45kg

7 Burpee Box Jumps, 20"

110213 Понедельник

For time:

100 double unders

50 burpees

30 toes to bar

15 wall walks

1k row

 

060213 Среда

"3 for 1"

A - 7 rds

7 Kettlebell Swings 24kg

7 Burpeе

Rest 7 Minutes

B - 5 Minute AMRAP:

5 Squat Cleans 50kg

10 Box Jumps 60sm

15 Sit-ups

Rest 7 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:

Squats

Push Ups

040213 Понедельник

A. Push jerk 10, 10, 8, 8; rest 2 min

B. Bench press; build to a 5RM

+

12 min amrap:

10 hand release push ups

10 box jumps 60sm

10 push press 45kg

30 double unders

010213 Пятница

1.  4 Rounds of:

Max unbroken tng cleans 70kg

1 min rest between rounds.

2.  Lil' bit bigger"Filthy 50"

50 Box Jumps, 60sm  games standards

50 Jumping Pull ups

50 KBS, 24kg

50 Walking Lunges

50 TTB

50 Push Press, 30kg

50 Back Extensions

50 Wall Balls, 20/14

50 Burpees

50 Double unders

300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm

280113 Понедельник

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

3.  3 RFT:

4 Snatches, 50-55kg Power or squat is ok.

12 Pistols - 6/side, alternating

20 TTB

4.  Run

4 x 400m, on the 3 minute

250113 Пятница

1. Squat/Power clean  tech work 15-20 min.

+

2.  Cindy

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

230113 Среда

1.  Power Clean

3RM, TnG

2.  21-15-9

Deadlift, 100kg

Box Jump, 70sm

3.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

2101113 Понедельник

1.  "Jake the Snake"

15-10-5

C2B Pull-ups

Squat Clean Thruster 50-55kg

2.  Snatch

OTM 6

3 reps - 50-55kg

3.  Clean and Jerk

OTM 6

3 reps - 60kg

4.  Front Squat 

OTM 6

3 reps - 70-75kg from the ground, no racks

5.  Burner

3 RFT:

8 Wall balls

8 TTB

8 Push Press 40kg

8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

180113 Пятница

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 50-55kg

10 TTB

4.  GOAT TRAINING
Handstand Push ups
OTM x 14
5 HSPU - strict

160113 Среда

1.  Jerk

5 x 1 across.

2. Clean Pull

5x2 80-85kg

3. AMRAP 3

3 PCl  60kg

6 HR Push ups
9 squats
x 5 
Rest 1 min b/t sets

140113 Понедельник

Warm up

60 KBS 24kg 10/10/10...

60 OHS 10/10/10... Across 5 kg each 10

60 push ups 10/10/10...

60 BJ 60 sm 10/10/10...

1. OTM x 20

Odd:  3 Power Snatch 55kg

Even:  6 Front Squats -  60-65kg from the ground, no racks

Set up two bars. 

2.  GOAT TRAINING

Overhead Strength

OTM x 20

Odd: 6 Push Press 55kg

Even: 200m Row

110113 Пятница

"Victoria"

5 RFT:

10 Thrusters, 40kg

14 BJ, 60sm

12 SDHP, 40kg

12 Burpees

27 KBS, 24kg

090113 Среда

1.  Clean and Jerk

1 RM

2.  Front Squat 

5x2, OTM

3.  GOAT TRAINING

  C2B Pull ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max)

Even:  6-8 C2B