160413 Вторник

Программы тренировок на отдых:
1.
7 сетов:
20 отжиманий
20 "свингов" гиря 16кг
20 фронтальных приседов с гирей 16кг

Отдых 3 минуты между сетами - быстрая ходьба на дорожке.

2.
А. Приседания со штангой на спине 3-5 раз х 4 подхода; отдых 2 мин. 50/60кг
Б1. Подтягивания силовые 5-7 раз х 3 подхода; отдых 1,5 мин;
Б2. Ходьба выпадами или выпады на месте с гантелями 10/на 1 ногу; гантели по 14-16кг; отдых 1,5мин.
В. Тяга одной гантели к поясу в наклоне ,12-15/на руку х 3 подхода; отдых 30 сек между подходами. Вес 24-26кг.

3.
Дорожка/эллипс/велосипед на выбор:
5 мин. @50%
10 сетов:
30 сек @ 90%очень быстрый темп
30 сек @ 50% отдых
5 мин @ 50%
+
Набрать 5 минут в планка./ не считая отдых.

4.
Максимально возможное количество повторений (МВКП) за 20 мин
5 берпи
15 ситап
20 приседаний

as many rounds in 20 minutes: 5 burpees
15 sit ups
20 air squats 

100312 Суббота

12 9 6 3
Squat clean 40kg
Box jumps
Pull ups
HR push ups

241211 Суббота

A.
4 rds for time:
OHWalk 40kg 60 m/ 20 box jumps 44sm
16:16

B.
For time:
10-1 KBS 24kg
1-10.burpee
Done
24:05

201211 Вторник

Ladder 1-10
Dl 60 kg
Pull-ups
2x OHWL 10 kg

061211 Вторник

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

Post scores to comments.

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

031211 Суббота

“Fairbrother”
10 rounds for time:

3 Handstand Push Ups
8 Chest To Bar Pull Ups
2 Deadlifts 90kg

011211 Четверг

15 burpee box jumps (24″/20″)
15 dumbell clusters (20kg/10kg)
30 sit ups
12 burpee box jumps (24″/20″)
12 dumbell clusters (20kg/10kg)
24 sit ups
9 burpee box jumps (24″/20″)
9 dumbell clusters (20kg/10kg)
18 sit ups

A. front squat @ 30X1; 5,4,3,5; rest 4 min
B1. CTB chin ups - amrap (-4) x 4; rest 2 min
B2. ring dips @ 21X1; amrap (-2) x 4; rest 2 min
C. ghd back ext's @ 1010; 15 x 3; rest 1 min

291111 Вторник

WTD Pull-ups
3,3,3,3,3

5 rounds of;

In a 5 minute window, run 400m once and then do 30 box jumps (24″, 20″). In the remaining time, get a /40kg bar from shoulder to overhead for max reps.

261111 Суббота

A. back squat - 5,5,5; rest 4 min
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C1 French pull-ups; amrap (-1) x 3; rest 2 min
C2 dips @ 2222; amrap (-2) x 3; rest 2 min


1-15 KBS breathing ladder - 24kg
(1 swing, 1 breath, 2 swings, 2 breaths...)

241111 Четверг

Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1

WOD
"Burn Baby Burn"
400 Rope jumps
90 Abmat Sit Ups
80 Air Squats
70 KB Swings (1/.75)
60 Push Ups
50 Walking Lunges
40 Knees to Elbows
30 Burpees
20 Pull Ups
10 Dips

Post scores to comments.

221111 Вторник

A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec
A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec
B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets
(fraction as needed)
C. GHD Sit Ups - 20 x 4; rest 90 sec
 

151111 Вторник

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
12 kg KB Turkish Get-up, 20 reps, alternating arms

101111 Четверг

4 sets:
7 Russian KBS 24 kg
7 down and ups
Rest 90 sec

4 sets:
10 back extensions 10 kg
10 hanging knee raises
Rest 90 sec

4 sets:
Row 150 m
10 push ups
Rest 90 sec

4 sets:
10 step ups with sandbag
7 chin ups
Rest 90 sec
 

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