04/02/2014
4 R.F.T
5 Power clean
10 Box jump
5 Power clean
15 D.U. |
05/02/2014
Amrap 10′
10 KB C&J
15 Ring dip
20 KB squat |
06/02/2014
5 R.F.T.
7 Snatch
15 Pull ups |
7/02/2014
3 R.F.T.
2 M.U.
200M RUN
8 H.S.P.U.
200M RUN
32 Swing
200m RUN
|
08/02/2014
5 R.F.T.
12 Deadlift
12 Burpees
12 Push press
12 Push ups |
12/02/2014
FOR TIME – time cup 15′
10 H.S.P.U.
20 KB Snatch
30 Burpees
40 Pull ups A
50 Swing |
100 D.U. |
repeat up—-
|
13/02/2014
5 R.F.T.
30 D.U.
15 Push press
30 Squat
200m RUN |
14/02/2014
AMRAP 8′
Power Clean 1-2-3…
15 Push ups |
15/02/2014
3 Push jerk
30 Wall ball
200m RUN
4 Push jerk
15 T2 bar
200m RUN
5 Push jerk
15 T2 bar
200m RUN
6 Push jerk
30 Wall ball
200m RUN
|
17/02/2014
8 R.F.T.- time cup 16′
1 Power clean
2 Front squat
6 Hspu
9 Box jump |
18/02/2014
5 R.F.T.
16 Push press
8 Swing
|
19/02/2014
4 R.F.T.
15 Push ups
9 Deadlift
3 M.U.
400m RUN
|
20/02/2014
AMRAP 16′
20 Wall ball
20 Push ups
20 Box jump
20 Toes to bar
|
21/02/2014
AMRAP 16′
20 Wall ball
20 Push ups
20 Box jump
20 Toes to bar
|
22/02/2014
AMRAP 7′
3 HANG POWER SNATCH
7 BURPEES
|
23/02/2014
5 H.s.p.u.
10 Thrusters
10 Box jump over
20 Pull ups A
25 Wall ball |
30 Kb snatch |
100 D.U. |
REPEAT —-
|
25/02/2014
“ELIZABETH”
21-15-9
|
26/02/2014
AMRAP 16′
8 2Kb snatch
12 Burpees box jump
24 D.U.
|
27/02/2014
3 R.F.T.
400m Run
M.U. 5
|
28/02/2014
AMRAP 18′
60 Wall ball
50 H.R.push up
40 Swing
30 Box jump over
20 Pull ups
10 H.S.P.U.
|