Friday 011130

For time:

1/2 Body weight Clean and Jerk, 21-18-15-12 reps

Thursday 011129

1.5 pood Kettlebell swing, 30 reps

Rest 3 minutes

As fast and hard as you can:

24 inch Box jump, 20 reps

20 Pull ups

24 inch Box jump, 15 reps

15 Pull ups

24 inch Box jump, 10 reps

10 Pull ups

24 inch Box jump, 5" box

5 Pull ups

Rest 3 minutes

1.5 pood Kettlebell swing, 30 reps

Wednesday 011128

Glute Ham developer Medicine Ball Throw Sit up, 30 reps

Rest

Barbell Turkish Get-up, alternating arms, 20 reps

Rest

Glute Ham developer Medicine Ball Throw Sit up,, 30 reps

Note:

1."Barbell Turkish Get up" Start standing, barbell pressed overhead,

lower to supine, return to standing: 1 rep

 2. Move continuously and safely keeping high heart rate

Tuesday 011127

Glute-Ham Raise 15 reps

Rest

Perform three rounds of this circuit, keep your heart rate high and form strict:

One Arm Barbell Deadlift, right arm, 12 reps

One-Arm Barbell Press, right arm, 12 reps

One Arm Barbell Press, left arm, 12 reps

One Arm Barbell Deadlift, left arm, 12 reps

Rest

Glute-Ham Raise 15 reps

Monday 011126

Wall ball, 1 minute

Rest

Perform three to five rounds of this circuit for time:

Rope Climb, three "climbs"

Powerclean, 10 reps

Rest

Wall ball, 1 minute

Saturday 011124

1.5 pood Kettlebell swing, 1 minute

Glute Ham developer Medicine Ball Throw Sit-up, 1 minute

Rest

Perform 3-5 rounds of this circuit for time:

Overhead squat, 15 reps

20 inch Box Jump, 20 reps

Rest

Glute Ham developer Medicine Ball Throw Sit-up, 1 minute

1.5 pood Kettlebell swing, 1 minute

Friday 011123

1.5 pood Kettlebell swing, 1 minute

Glute Ham developer Medicine Ball Throw Sit-up

Rest

Clean and Jerk, 15-15-15-15 reps

Rest

Glute Ham developer Medicine Ball Throw Sit-up

1.5 pood Kettlebell swing, 1 minute

Wednesday 011121

1.5 pood Kettlebell swing, 1 minute.

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

Rest

Perform 3-5 rounds of this circuit for time:

10 Thursters

12 "L" Pull ups

Rest

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

1.5 pood Kettlebell swing, 1 minute.

Tuesday 011120

1.5 pood Kettlebell swing, 1 minute.

Glute Ham developer Medicine Ball Throw Sit up,, 1 minute.

Rest

Perform 3-5 rounds of this circuit for time:

15 Sumo Deadlift High Pull

15 Push Jerk

Rest

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

1.5 pood Kettlebell swing, 1 minute.

Monday 011119

1.5 pood Kettlebell swing, 1 minute.

Glute Ham developer Medicine Ball Throw, 1 minute.

Rest

Perform 3-5 rounds of this circuit for time:

Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm

3 Rope climb

Rest

Glute Ham developer Medicine Ball Throw, 1 minute.

1.5 pood Kettlebell swing, 1 minute.