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