7/1/13

Tabata intervals kb swings 24/16 double unders sit ups push ups goblet squat 24/16

5/1/13

400 mt run 25 body rows 50 push press 35/25 kg 800 mt run 50 push press 35/25 kg 25 body rows 400 mt run

4/1/13

Emom 12′ 1 power clean max load   1′ max effort dead lift 70/50 kg 1′ max effort burpees 1′ max effort hang power clean 1′ rest repeat 3 times score: reps

3/1/13

  “Loredo” 6 rounds 24 squats 24 push ups 24 walkin lunges 400 mt run  

2/1/13

5 x 1′ max effort row x calories 1’30” rest   5 rounds for time 10 toes to bar 10 power snatch 35/25kg 10 wall balls