#box2750

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Workout 17-01-2014

Warm up 2 rounds 10 walking lunges 15 kb swing 20 pvc overhead squat 25 double unders/3x singles Rest 2min 3 rounds 10 pvc good morning 10 pvc deadlift 10 abmat abs Workout 5x5 deadlift Wod 5min AMRAP 4x20m med ball carry uphill 10 air squats

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Workout 10-01-2014

Warm up 30 hand release push ups 20 air squat 10 burpees 30 power lunge 20 double under 10 pistols each leg Workout Chest to bar pull up (strict and kipping) 3x Max reps each Wod 50-40-30–20-10 Wall ball Abmat abs Rest 2 min 2x mas reps hspu

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Workout 08-01-2014

Warm up 3 rounds 6 bear complex (20kg) 12 push ups Workout Front squat 5-5-5-5-5 Squat clean 3-3-3-3 Wod 3min AMRAP 10 wall ball 10 double under/30 sinales Rest 2 min 10x40m sprint uphill.

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Workout 06-01-2013

Warm- up

3 rounds

10 PVC pipe Over head Squat

10 PVC pipe Good morning

rest 1 min

75 Double Unders/150 Singles

Workout

7 min AMRAP (45kg)

1 Deadlift

1 Hang Clean

1 Squat Clean

7min AMRAP

10 Push up (Diamong, Clap, HSPU vary them)

rest 4min

WOD

10 min AMRAP

3 rounds

20 Double Unders

20 Thrusters (30kg)

20 Abmat

with the remaining time

10 Double Unders

2 Burpees

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Workout 02-01-2014

Warm-up

4 rounds

20 Wall Ball

10 Push ups

20 Double Unders

Workout

Front Squat (no rack)

10-9-8-7(...) Increase weight every 3 sets

WOD

8min AMRAP

7 Front Squat (55kg)

5 Thrusters

3 Pistols (each leg)

-rest 4min-

5min AMRAP

30 Double Unders

10 Burpees