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

261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HS hold for 20 sec x 3; rest 1 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ
9 chin ups

18 BJ 

...etc

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