120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
29:35

2. Strict pull up ladder 1-7 

080413 Понедельник

1. DL 2RM


2.
AMRAP 20
5 DL 100kg
20 m farmer's walk 2kb 32kg
15 wall ball

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

For time

Row 1000m

21 KBS 32/24kg

21 Goblet Squats, 32kg

Row 750m

15 KBS

15 Goblet Squats

Row 500m

9 KBS

9 Goblet Squats

19:16

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61кg

TTB

270313 Среда

1. PPress 5x3 across
2. 3 RFT
30 BJ 50sm
30 PPress 40kg
30 K2E
90DU

250313 Понедельник

1. 3 RFT: 

10 Power Cleans 50kg

10 Ring Dips

10 Deadlifts, 80kg

10 HSPU on the Box

10 Burpees

2.  6 rounds of:

Row 250 m rest=working time

record times for all six rounds.

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

180313 Понедельник

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 45kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Понедельник

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

060213 Среда

A. Bench press 10,10,10,10; rest 2 min

B. Bent over rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 2 min

D. WTD sit ups 20 x 4; rest 1 min

040213 Понедельник

A. Push press; build to a max

B. 50 push press for time @70% of A

C. 50  chin ups for time

+

For time:

50 double unders

10 burpees

40 double unders

8 burpees

30 double unders

6 burpees

20 double unders

4 burpees

10 double unders

2 burpees

2100113 Понедельник

1.  Clean Ladder

Warm up as needed then begin with 50kg  and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups - six to ten inches above max reach

20 Front Squats 50kg

20 Box Jumps, 60sm  games standards

180113 Пятница

A. Deadlift; build to a moderate effort triple (85-90% effort)

+

3 rounds for time:

Row 500m

12 deadlift BWT

21 box jumps 60sm

110113 Пятница

1.OHS - build to 3 RM
2. EMOM 12
Ev. OHS x 6
Odd. T2B x 6
3. EMOM 12
Thruster x 6
Pull up x 6

4. Row 3  x 400m in 4 min