031111 Четверг

Strength:
Back Squat: 3-3-3-3-3

WOD:
9 Rounds for Time:
9 Box Jumps
9 Clapping Press-ups
9 KB Swings (32kg/24kg)
9 V-ups

011111 Вторник

3rds "Cindy"
10 1arm KBS 12/16
10 halo
10 figure 8 f/b
10 figure 8 b/f
10 slingshots
10 goblet squats


A: On the minute every minute for 10 mins perform:
2 Deadlifts (Choose a challenging weight throughout)
80kg

271011 Четверг

Strength
Bent over barbell Row
5 x 5

WOD
AMRAP 12min
15 Decline Sit ups
25 Db thrusters 10kg
15 Push Ups

241011 Вторник

Strength
50 Pull Ups in as few sets as possible

WOD
4 Rounds
15 Squat Cleans 45 kg
15 Push Jerks 45 kg
400mRun/500mRow

221011 Суббота

DL
2-2-2-2-2

5rds, each for time:

10 Bench Press
15 cal Row
20 Russian KBS

Rest 3 min, b/t sets

201011 Четверг

Strength (25min)
1Arm DB Push Press
R/L 8 sets of 3
1Arm DB Row
R/L 8 sets of 3

MetCon
Complete as many rounds as possible in 7 minutes of:
2 Squat Cleans, 50-60kg
4 Toes to Bar

CWOD
Complete the Strength WOD with sets on the minute for 16 minutes alternating between PP & Row. Complete the MetCon with heavy DB/KB squat cleans.

081011 Суббота

CGBP
5,5,5,5,5
60/60/60/60/60

10 burpee
400 m run
3 rds
10 thrusters 10 kg plate
10 WTD wlunges
10 burpees
400 m run

061011Четверг

Skill:
DU
part 1:
A1. Front Squat 5,5,5,5,5;r 2:30
30/30/40/50/55
part 2:
5 sets
10 clap push-ups
10 box jumps 54(70)
20 sit-ups
20 du(rope jumps singles 80)
Rest 90sec;2:30;3:00;3:00;3:00
2:58;2:38;

041011 Вторник

Skill:
HPClean

TRAINING:
3 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 3 min
Дамир 40 27/28/31
Ильдар 35 28/29/30
+
3 sets:
8 Dead Lift - 50% 1RM
Airdyne 30 sec @ 100%
rest 3 min
60/60/60
+
3 sets:
20 back extensions
30 jump switch lunges

rest 1 min