19/11/2012

30”/30” 6 x Row x calories 6 x Push Ups 6 x Air squat 6 x Pull ups 6 x Hang power Snatch 35/25kg  

16/11/2012

EMOM X 10′ 2 Push Press   7 rounds for time of 7 back squat 50/35 kg 14 ring push ups

15/11/2012

400 mt run at minute 3 21/15/9 Deadlift 100/70kg wall balls 20/14 lbs at minute 13′ 21/15/9 power clean 60/40 kg 2 x sit ups at  minute 23′ 400 mt run

14/11/12

5 rounds 1′ row x calories 1′ burpees 1′ db snatch 20/15kg 1′ kb thrusters 24/16 kg 1′ box jumps 50cm 1′ rest   score: max reps

13/11/2012

Every 2′ 3 Floor Presses repeat 8 times   Amrap 12′ 4 handstand push ups 8 kb swings 32/24 kg 16 sit ups