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. HSPU 15 x 3; rest 3 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

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1. Skills
HSCl 
Muscle snatch
2. Strength.
DL @ 3,3,3,3,3
3. Metcon:
AMRAP 8
21 MB Clean
12 m bear crowl
20 HRPU 
12 m bear crowl

191212 Средa

1. Back Squat
3RM
10 RM
2. PCl  skill.
3. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

181212 Вторник

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

141212 Пятница

A1. Weighted dips 6, 6, 6, 4, 4, 4; rest 2 min

A2. AMRAP strict chin ups in 60 seconds x6; rest 2 min

+

For time:

Row 500m

50 burpees

Row 500m

Dips 15kg/22,5/25/30/30/35

Chin ups 11 + 4/ 10+3/10+1/ 10 +3/8+2/6+2+2
9:10

121212 Среда

1.  PPress @ 21x2; 5,5,5,5,5; rest 2 min
2. FS @ 30x1;  5,5,5,5,5; rest 2 min.
3. 12RFT
12 cals Row
12 Wall Ball

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time
Part C
For time:
T2B 6 ub reps x 10 sets  130kg
7:25.3
5:49

071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

A1. standing press 5, 5, 3, 3, 2, 2; rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees
+
Row 2k - recovery pace (2:10/2:15/500m; spm <21.

1/2) 60/10;70/12,5; 75/15/;75/17,5/80/20;80/20
65kg

031212 Понедельник

A. Front squat 10, 8, 6, 4, 2; rest 2 min

+

On the minute for 12 min:

12 MB SCL 

+

On the minute for 12 min:

12 wall balls

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

15 DU's

5 kb  power clean - 24 kg  e/h 

5 v- ups

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2

311012 Среда

Skills: Kipp. Pull ups

А. DL @ 11x1; 6-8 x 4; rest 2 min
+

4 rounds;

In a 4 minute window:

Row 400 m once; then

25 dumbell push press 12kg

max reps sit ups

Rest 2 minutes between rounds

Score is the number of sit ups completed each round

291012 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B1. PPress  @ 11x1 ; 2,2,2,2; rest 2 min;

+

 12 min AMRAP

3 HSPU box 

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results:
A. 70/90/110/70/90/110
B. 60/60/70/70
C. 5 rounds + 3 HSPU 

261012 Пятница

Skills:

A: Turkish get-up

B: KB Snatch

C. Thruster

+

5 Thrusters Db 12kg +

10 Pull-ups 

15 KB Swings 16kg(24kg)

20 Box Jumps 50sm

Rest 3 min

x5

241012 Среда

A1. Shoulder press @ 1211; 8,6,4,2;rest 2 min;

A2. Wtd Mixed Grip chin ups @ 21X0; 2-3 x 4; rest 2 min

+

OTM x 15

3 Burpees

6 KB Sumo deadlift High-pulls

9 KB Swings

16kg

221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

 KBS practice 

du practice. 

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

Results:
A. 60/60/70
B.12/8/6
C. 393m/483m/407m

191012 Пятница

A. Squat practice (50kg)
B. pull up practice
C. Walking lunge practice
D. OTM x 10
Odd min 10 BPNPU
Even min 15 sit ups