Week 1 2013

January 1st, 2013

Happy New Year 2013

Monday

rest

Tuesday

Run 10km

Wednesday

Three rounds for time of:
Run 800 meters with a 20kg barbell
15 Burpees over bar
35 Thrusters, 20 reps

Thursday

Hang Squat Cleans     3-3-3-3

20 minutes AMRAP:
Run 200 m    15 Push-ups     40 lunges  8 toes to bar

Friday

Push press  2-2-2-2-2-2-2

 Ten rounds for time of:
15 Deadlift, 80/50kg       15 push-ups 

Saturday

Kelly

Five rounds for time of:
Run 400 meters      30 Box jump,      30 Wall ball shots

 

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