31072012

Warm up.
Stretching.
CORE.

1. Back Squat
   80/5  110/3 x 2  140/3 x 2   152,5 x 3   PR
                                              152,5 x 3    PR
2. "50"
     50 BJ 60sm
     50 jumping Pull up
     50 KBSwing 16 kg
     50 Lunge
     50 K2E
     50 Push press 20 kg
     50 Hip ext.
     50 Truster 20 kg
     50 Burpee
     50 DU                            T - 19:07

30072012 (W 5/6)

Warm up.
Stretching.
CORE.

1. Snatch
    60-62,5 kg x 2 x 20 sets  (rest 30-40 sec)

2. "COE"
     10 rounds for time:
     10 Trusters 40 kg
     10 Ring Dips

       T - 12:43

29072012

REST DAY

Beach VolleyBall

28072012

Warm up.
Stretching.
CORE.

1. Plyo Jump 

2. DL
    wu
    155,5 x 2 x 5 sets
    100 x 5 x 2 sets
Rest 2 hours

3. 3 rounds for time
    7 MU
    21 Burpee               T - 8:26

27072012

Warm up.
Stretching.
CORE.

1. OHSq  BW (80kg) x 15 reps.

2. C @ J
    EMOM 60kg x 4 in 15 min.

3. " DANIEL"
     50 pull up
     400 m run
     21 Truster 42,5 kg
     800 m run
     21 Truster 42,5 kg
     400 m run
     50 pull up.
                         T - 15:00    

26072012

Warm up.
Stretching.

AMRAP 20 min
21 DU
15 ASq
9 sit up (n/a)
                     Sc - 21r + 21 + 10  (976 reps)

25072012

Warm up.
Stretching.
CORE.

1. Power Clean
    EMOM  85kg  x 3 in 15 min

2. W. Ring dips
    5/5/5/5/5
    20/25/32/32/32

3. 15-12-9
    HSPU
    T2B
    T - 2:30

24072012

Warm up.

Stretching.

CORE.

1. Snatch Balance - skill

    40/5; 50/5 x 3

2. "Big Deal"
     800 m run
     BSq 140 x 10
     800 m run

     FSq 100 x 20

     800 m run
     OHSq 60 x 30
     T - 23:43

23072012 (week 4/6)

Warm up.
Stretching.

1. Power Snatch
    EMOM  60 kg  x 3 in 15 min

2. "AirForce"
     20 Truster
     20 SDHP
     20 C @ J
     20 OHSq
     20 FSq           
     Every min 4 burpee.  Barbell  40 kg.
     T - 8:00

22072012

REST    DAY

21072010

REST    DAY

20072012

REST    DAY

19072012

Warm up.
Stretching.
CORE.

1. CFT 2
    1. Clean               90  100  105
    2. Bench Press    100 110  120
    3. OHSq             90  100   105    Sum  - 320 kg

2. RANDY
    75  Snatch  35 kg   
    T - 6:00

18072012

Warm up.
CORE.

1. AMRAP 10 min
    KB Snatch 24 kg
    214 reps

2. 5 rounds for time:
    10 Pistol
    15 KB Jerk 2 x 16 kg
    20 DU
    T - 6:53

17072012

Warm up.

Stretching.

CORE.

1. Power Clean  3RM

   80/90/95/100  (new PR)

2. FGB 2

    3 round for time:

    DB truster 2 x 20 kg

    BJ 50 sm

    DU

    Push up

    SDHP  20 kg

   rest 1 min             190/160/150  S - 500

16072012 (week 3/6)

Warm up.
Stretching.
CORE.

1. Snatch
    2; 2; 2; 2; 2;
   65; 67,5; 70; 70; 70;
2. Pull up (C2B)
    EMOM  5 in 10 min

3. 21-15-9
    OHSq 42,5 kg
    Burpee
   T - 4:41

15072012

R E S T   D A Y

14072012

Warm up.
Stretching.

1. 3 rounds for time:
    8 power Snatch 52,5 kg
    7 Ring MU
     400 m run
     T - 12:09

Rest 2 hours

2. For time:
    20 DL 90 kg
    10 BJ (thr)
    30 SDHP KB 16kg
    20 DL 90 kg
    10 BJ (thr)
    100 DU
    20 DL 90 kg
    10 BJ (thr)
    30 Burpee
    9:43 

13072012

Warm up. Stretching. 1. Press. [3;3;3;3;3]. 65/65/60/62,5/60 2. MU routine 3. For time: 21-15-9. Snatch ( squat) Pull up. Than. 100 DU. T- 9:41

12072012

Warm up.

500 Burpee
48:02

Evening. 1 hiur minifootball

11072012

Warm up.
Stretching.
CORE.

1. Hang Squat Clean
   Every min 85 x 2 in 12 min

2. OHSq
     50/5 x 2  70/3  80/3  85/3

3. "Annie"
    50-40-30-20-10
    DU
    Sit up  (anc.)
  
    T - 6:32

10072012

Warm up.
Stretching.
CORE.

1. Snatch Balance
    40/5 50/5 x 2
2. MU practice  10 min

3. 21-15-9
    BSq  100 kg
    KBSw  32 kg     
    T - 6:55
    WOD 10072012

09072012 (Week 2/6)

Warm up.
Stretching.
CORE

1. Snatch Balance
    40/5; 50/5; 60/5
2. Hang Power Snatch
    Every min 60kg  x 2  in 15 min

3. Lambojack 2.0
    DL  125 kg x 20
    400 m run
    KBSw 32 x 20
    400 m run
    OHSq 52,5 x 20
    400 m run
    Burpee 20
    400 m run
    Pull up 20
    400 m run
    BJ 60 sm 20
    400 m run
    Hang squat clean DB 2 x 20 kg 20
    400 m run
    T - 24:41

08072012

REST DAY

07072012

REST DAY

06072012

REST DAY

05072012

Warm up.
Stretching.
CORE.

1. Jerk
   EMOM 77,5 x 3  in 15 min

2. BW FRAN
    21-15-9
    Burpee
    Pull up                                          T -  2:59

3 hours later
Warm up
10 rounds for time:  (90% effort)
 3 HSPU
 6 Pistols
12 KB Snatch (6+6) 24kg
24 DU                                           T - 14:21      

2 hours later
Mini football   1 hour

04072012

Warm up.
Stretching.

1. DU 1 min on/1 min off x 3 sets
           96/86/83    (265)

2. AMRAP 5 min KBSw 24 kg
    120 reps
     AMRAP 5 min KBS 24 kg
3. TABATA
     push up 15/15/15/15/12/12/10/10 (10)
     sit up     12/12/12/12/12/12/12/12  (12)

03072012

Warm up.
Stretching.

1. Power Clean
   EMOM: 1 PC+1HPC+1PC
    85kg x 3 in 15 min

2. OHSq
    50/5 x 2 
    70/5
     82.5/5 x 3

Evening : beach volleyball  1 hour.

02072012 (W1/6)

Warm up.

CORE.

1. Hang Snatch

    Every min  57,5kg x 3 in 15 min.  (77% of snatch)

2. Snatch Pull

    80kg x 2 x 5 rest 1 min  (107 % of snatch)

3. AMRAP 7 min
    Burpee (HR)      Score 110 reps.
    AMRAP 7 min BURPEE

01072012

REST DAY