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