NOVEMBRE





02/11/2013
D.U. 50-50-50
Pull ups 21-15-9
Push ups 50-50-50
Swing 21-15-9		 04/11/2013
70 D.U.
7 R.F.T
7 Hang power clean
7 Ring dip
70 D.U.		 05/11/2013
4 R.F.T.
9 Pull ups
15 P Snatch
21 Squats
06/11/2013
21-15-9
Thruster
Pull ups		 07/11/2013
AMRAP 8′
5 Push press
10 Push ups
15 D.U.
Rest 3′
AMRAP 4′
15 Swing
20 Sit Up
Rest 2′
800 Row
20 Burpees 		08/11/2013
AMRAP 12′
20 Cleans 45kg
20 box jump overs
20 Cleans 60kg
20 box jump overs
20 Cleans 75kg
20 box jump overs
As many cleans as possible at 90kg
09/11/2013
30 Burpees on the plate
40 Kb push press
50 T2 bar
60 Push ups
70 Globet squats
80 D.U.
400 m Run
11/11/2013
21-15-9
Kb snatch
Wall ball
Box jump
D.U
100-80-60
12/11/2013
4 R.F.T.
10 T2bar
5 Front squat
10 Burpees

13/11/2013
4 R.F.T.
20 Pull ups
5 Push press 		14/11/2013
6 R.F.T.
10 Thruster
10 Box jump
10 Swing
15/11/2013
4 R.F.T.
7 Push press
12 T2b

16/11/2013
21-15-9-15-21
Laterl burpees
Deadlift
Ring dips
18/11/2013
3 R.F.T.
400 m run
12 Swing
21 Pull ups
19/11/2013
5 R.F.T
6 Deadlift
8 Handstand
10 Box jump

20/11/2013
3 R.F.T.
2 Muscle up
20 Wall ball
30 D.U.
21/11/2013
AMRAP 12′
5 Ring pu
10 Kb push press
20 D.U.
22/11/2013
AMRAP 20′
50 Wall ball
40 Swing
30 Burpees
20 Pull ups
100 D.U.

23/11/2013
4 R.F.T.
10 KB snatch
10 Burpees pull up
40 D.U.
25/11/2013
200 m Run
5 Clean
400 m Run
12 Pull ups
26/11/2013
AMRAP 12′
5 Push jerk
7 Swing
9 T2B

27/11/2013
3 R.F.T.
400 m Run
15 Power snatch
28/11/2013
D.U. 100
30-50-70
Wall ball
Overed head WL
Burpees on the plate
D.U. 100
29/11/2013
5 R.F.T.
12 Push press
15 Ring dips

30/11/2013
“ANGIE”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats