OTTOBRE



01/10/2013
5′ AMRAP x 3
5 C & J
10 T2B
5 BURPEES
REST 1′
02/10/2013
3 R.F.T.
8 THRUSTER
2 MUSCLE
8 SWING
2 MUSCLE
03/10/2013
5 R.F.T.
400 Run
16 Ksnatch
24 Push ups
04/10/2013
21-15-9
Push press
Ring dip
42-30-18
D.U.		 05/10/2013
5 R.F.T.
15 Pull ups
5 Deadlift
15 Wallball		 07/10/2013
AMRAP 12′
7 Front squat
15 Push ups
7 Box jump

08/10/2013
100 D.U.
21-15-9
H.C&J
Burpees
Swing
100 D.U
09/10/2013
AMRAP 5′
Rest 2′
X 3
5 Deadlift
20 Wallball
3 Muscleup (6 push ups)
10/10/2013
For time
400 Row
30 D.U.
30 Thrusters
30 Box jump
30 Push ups
30 Swing
30 Med clean
30 Burpees
400 m run

11/10/2013
8 R.F.T.
6 Power Snatch
8 Box Jump
12/10/2013
for 3
15 Wall ball
15 T2b
for 3
20 Kb snatch
10 HSPU
FOR 3
50 D.U.
15 Box jump
14/10/2013
“DT”
5 R:F:T:
12 Deadlift
9 Hang power clean
6 Jerk

15/10/2013
AMRAP 12′
5 Push press
10 Push ups
10 Box jump 		16/10/2013
5 R.F.T.
200 m Run
15 Pull ups
200 m Run
15 burpees
17/10/2013
21-18-15-12-9-6-3
Thruster
Wall ball
Box jump
21/10/2013
10 Thrusters
20 Push press
30 Wall ball
40 Burpees
50 Pull ups
60 Push ups
70 D.U.		 22/10/2013
5 R.F.T.
200 m Run
Ksnatch 30		 23/10/2013
5 R.F.T
4 Thrusters
8 Front squat
12 Push ups

24/10/2013
AMRAP 12′
5 Pull ups
10 Push ups
15 Squat air
2,4,6,8…. Push press
25/10/2013
21-15-9
Hang power snatch
Ring dip
26/10/2013
5 R.F.T.
15 Burpees pull ups
15 Wall ball
200 m Run
15 Swing

28/10/2013
For Time
1000 m Row
50 Wall ball
20 handstand push up
29/10/2013
Amrap 4 ‘
Restart 2′
for 4
15 Push press
15 Swing
15 Box jump
15 Push ups
30/10/2013
25 burpee lateral jump
25 toes to bar
25 power clean 50kg
25 Shoulders to over head 50 kg

31/10/2013
50-40-30-20-10
overhead walking lunge
burpees
box jump