25/10/2013

4×500 mt row rest 3′ btw   “Isabel” 30 snatch 60/40kg

24/10/2013

Push Press or Front squat 3-3-3-3-3 (get familiar with the racks ;))   10/1 Deadlift 100/70 kg + 10 pull ups each round (get familiar with the new pull up bars ;))    

21/10/2013

emom 10′ 5 power clean   24/18/12 walking lunges Power Cleans 40/30 kg Thrusters 40/30 kg push ups h/o

21/10/2013

amrap 2′ burpees rest 2′ amrap 8′ 8 box jumps 16 swings 32/24kg rest 2′ amrap 8′ 30 double unders 15 sit ups rest 2′ amrap 2′ burpees...

18/10/2012

2K row 150 air squats 100 dumbell snatch 30/20kg 50 hspu   partition the work as you want