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