30/9/2014

7 rounds 7 Hand stand push ups 7 Power clean 70/45 Kg ...

29/9/2014

“Jerry” For time: Run 1 mile Row 2K Run 1 mile ...

26/9/2014

30/20/10 cal row burpees   at minute 17′ start   30/20/10 hang power snatch 40/30kg box jumps   ...

25/9/2014

5 rounds 20 medball clean 10/7 400 mt run 10 push press 60/40 ...

24/9/2014

partner workout 5′ amrap max distance sled pull 80/60Kg 2′ rest 5′ amrap 4 pull ups 8 kb swings 32/24 Kg 2′ rest REPEAT   ...

23/9/2014

in 15′ establish 3 RM deadlift   3 rft 500 row 100 double unders 400 run ...

22/9/2014

10 rounds 12 wall balls 4 clean & jerks 80/55Kg   today’s workout variation by the one and only Rich Froning ...

19/9/2014

amrap 3′ 3 Power snatch 60/40 kg 6 push ups 9 squat 1′ rest   x5 ...