15/01/2018

W/U 4R 20″ Plank 10 Indu Push Up 20 Lunges 5R 1’ON-1’OFF Ladder +1 HSPU F.Squat @50/35 C/O 4x 30″On-30″Off Ring Row Hold

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12/01/2018

W/U Team x3 3R A.5 Cal Row/Bike B.10 MB Squat C.10 V-Up FOR TIME TEAM x3 100 Cal Row/Bike 90 Wall Ball @9/6 70 DL @80/50 60 TTB C/O AMRAP 4′ Team x3 3 Shuttle Run

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11/01/2018

W/U TABATA -DB Single Arm Deadlift -Box Step Up 6R 30″ Max Rep DB Clean Right Arm 30″ Box Jump 30″ Max Rep DB Clean Left Arm 30″ Rest C/O 3×12 DB Row

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10/01/2018

W/U 3R @BB 5 Hi Pull 5 M.Clean 5 F.Squat HEAVY DAY Find in 12′ 2RM Clean -then- EMOM 8′ 2 Clean @50%2RM 5Burpees Lateral

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09/01/2018

W/U 21-15-9 Kb DL @16/12 Abs Reverse Crunch @Mb EMOM 15′ alt 100mt Run 10 A.Swing @32/24 20 Sit Up C/O TABATA Goblet Squat

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08/01/2018

W/U AMRAP 8′ 5 One Arm Ring Row DX 5 Press 5 One Arm Ring Row SX 20 SU AMRAP 8′ 8 Pull Up 12 Push Jerk @50/30 24 DU C/O 4×1’On-1’Off Hollow Pos.

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05/01/2018

W/U 10 MB Clean @9/6 30″ Plank 10 Push Up 30″ Plank FOR TIME 21 P.Clean @60/40 12 HSPU 15 P.Clean 9 HSPU 9 P.Clean 6 HSPU C/O 3×10 Pistol Squat

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