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