 07/01/2014 21-18-15-12-9-6-3 Swing Ring push ups Box jump |
 08/01/2014 Amrap 10′ 40 Squat 10 T2b 10 Burpees |
 09/01/2014 Amrap 15′ 50 D.U. 10 Kb snatch 5 H.s.p.u. |
 11/01/2014 4 R.F.T. 12 Push press 9 Front squat 6 Burpees pull up/td> |
 13/01/2014 “GRACE” 30 Clean&jerk |
 14/01/201410-9-8-7-6-5-4-3-2-1 Push press 20 Pull ups |
 7 R.F.T.15/01/2014 5 R.F.T. 5 Power snatch 10 Lateral Burpees 5 Overhead |
 16/01/2014 2 R.F.T.- Time cup 15′ 50 D.U. 30 Box jump 50 D.U. 30 Push ups 50 D.U. 30 Swing |
 17/01/2014 5 R.F.T. 12 Clean & J 12 Pull ups |
 18/01/2014 x 3 25 Wall ball 25 Swing x 2 30 Kb snatch 30 Push ups no hands 600 run 10 Hspu |
 20/01/2014 |
21/01/2014 |
 22/01/2014 AMRAP 10′ 20 D.U. Jerk 1-2-3…. |
 23/01/2014 4 R.F.T. 12 KB C&J 6 HSPU 12 T2B 6 HSPU |
 24/01/2014 21-15-9 P.Snatch Box jump |
 25/01/2014 AMRAP 17′ 40 Burpees 30 Thrusters 30 Burpees 30 Thrusters 20 Burpees 30 Thrusters 10 Burpees Pull ups 1-2…. |
 27/01/2014 CINDY XXX – TIME CAP 20 10 Pull ups 20 Push ups 30 Squats 15 Pull ups 30 Push ups 45 Squats 20 Pull ups 40 Push ups 60 Squats 25 Pull ups 50 Push ups 75 Squats 30 Pull ups 60 Push ups 90 Squats |
 29/01/2014 5 R.F.T. 100 D.U. 10 Hang power clean 10 Squats 10 Push press 100 D.U. |
 30/01/2014 Swing 42 30 18 Burpees 21 15 9 Run 200 200 200 |
 31/01/2014 AMRAP 20′ 10 Hang power snatch 20 T2b 30 Push press 40 Vox jump 50 Dead lift 60 D.U. |
GENNAIO
