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