вторник 07.04.2026
Skill
Clean Pull+Power Clean+Hang SqClean+Push Jerk
3x1+1+1+1 (5-7/10)

SqClean+Push Jerk
3 x 1+1 (7,5-8,5/10)

WOD
30 Cal Row
10x10m Farmer 2DB 22,5/15
60 Wall Ball 9/6
10x10m Farmer 2DB 22,5/15
30 Cal Row
Cap 12 min

Post WO
3 sets
8/8 Lat. Box Step WB 9/6
10/10 Revers Lunges
20 Jump Lunges
-Rest 1 min

Подробности в чате https://t.me/+FiKsgksNSxxhNjEy

Результат подтягиваний.

среда 08.04.2026
Skill
Back Squats
3 x 3 (8-9/10)
Rest 2-3 min

WOD
3 Sets
AMRAP 3 min
12 Box Step over 1DB 22,5/15
8 str. Pull-up
Max Snatch 45/30
- Ret 1 min

Post WO
EMOM 10
2-4 Wall Walk

четверг 09.04.2026
Skill
5 Round, every 2 min
8 Shoulder Press

Negative Str. HSPU (def)
4 x 4

WOD
15 Hang Clusters 50/35
30 T2B
40 Front Lunges 50/35
Cap 6 min

Post WO
EMOM 12
1- 30 sec Oblique crunches on the floor
2- 30 sec Plank shoulder touch
3- 10-15 V-ups
4- 15/15 Lat. Plank

пятница 10.04.2026
Team of 2
00:00-20:00
AMRAP
20 Wall Ball 9/6
20 T2B
20 Goblet Squats 24/16
20 HSPU
20 KBS 24/16
20:00-30:00
1 PM Clean
30:00-40:00
AMRAP (sync)
Max Cindy
*
5 Pull-ups
10 Push-ups
15 Air Sq

понедельник 13.04.2026
Skill
Clean Pull+Power Clean+Hang SqClean+Push Jerk
3x1+1+1+1 (6-7/10)

SqClean+Push Jerk
3 x 1+1 (8-9/10)

WOD
15-12-9
Power Snatch 40/25
Box Jump 60/50
- Rest 3 min
3 Rounds
12 OHS 40/25
9 HSPU

Post WO
3 sets
8/8 Lat. Box Step WB 9/6
10/10 Revers Lunges
20 Jump Lunges
-Rest 1 min

вторник 14.04.2026
Skill
Bench Press
1 PM (ca 12 min)

Push-ups (weight)
4 x 10

WOD
3 Rounds
8 Thrusters 2DB/ 2KB
8 T2B
2 Rounds
12 Thrusters 2DB/ 2KB
12 Pull-up
1 Round
24 Wall Ball 9/6
24 Bu+Pull-up

Post WO
Row 2 DB
4 x 8

Plank
4 x 1 min

среда 15.04.2026
Skill
DL
5 x 4 (8/10)

WOD
1000m Row
30 Clean Jerk 50/35
200 DU
60 Push-ups

Post WO
EMOM 12
1- 30 sec Oblique crunches on the floor
2- 30 sec Plank shoulder touch
3- 10-15 V-ups
4- 15/15 Lat. Plank

четверг 16.04.2026
Skill
Back Squats
3 x 8 (6-7/10)
Rest 2 min

WOD
EMOM 24
1- 14/10 Cal Row
2- 5 Clean 70/45
3- 12 Pull-ups
4- Run

Post WO
Reverse Hyperextension
4х15
-Rest 1-2 min b/t sets

Chinese Plank
4х1 min
-Rest 1-2 min b/t sets

пятница 17.04.2026
Team of 4
AMRAP 2min
Max Cal Row
- Rest 1 min
AMRAP 2min
Max Burpee over 100
- Rest 1 min
AMRAP 2min
Max Wall Ball 9/6
- Rest 1 min
AMRAP 2min
Max DU
- Rest 1 min
Then
3 Rounds
40 Air Squats
40 Sit-ups
40 DB Snatch 22,5/15 (2 work / 2 Plank)
40 T2B (2 work / 2 hold bar 120/80)
20 Devil Press 22,5/15 (2 DB)