22. 5. 2014
30min AMRAP
Farmar carry 400m
400m walking lunges
400m RUN
15.5 2014
4 round :
800m Run
40x pullups
80x push ups
1. 5. 2014
Run 12 km
every 5min 20x burpees
22. 4.2014
30min AMRAP :
400m run
10x push up
20x mountain climb
20x flutter kicks
19. 4. 2014
2round for time :
Swim 500m
50x burpees
25m swim underwater
18. 4.2014
5 round :
2min max push up
400m sprint
2min max sit up
400m sprint
14. 4. 2014
8 round :
max rep strict pull up
10x clapping push up
200m sprint
60sec REST
13. 4. 2014
3 round FT :
25x burpees
50x situps GHD
75x air squat
11. 4 .2014
500m swim
3km run
500m swim
10 . 4. 2014
AMRAP 30 min :
5x burpees pull ups
7x push ups rings
9x toes to bar
400m run
8 .4. 2014
3km run ( max time 13min)
rest 5min
3km run ( max time 15 min )
rest 5min
3km run (max time 17 min)
3. 4. 2014
30 min. :
20x mountain climb
20x V ups
100m swim
2. 4. 2014
Complete 10 rounds:
- Run 200m
- 10x burpees
- 10x push up
- 10x jumping lunges
30. 3. 2014
Run 5km
100x burpees
Run 5km
29. 3. 2014
5round :
3x clean, front squat, push press, back squat 60 KG
po každom kole 500m run
26. 3. 2014
5 round FT :
100m sprint ,,,,10m walk
200m sprint,,,,,20m walk
300m sprint ,,,,30m walk
400m sprint ,,,,40m walk
21. 3. 2014
The Murph
1,6km run
100x pull ups
200x push ups
300x air squat
1,6km run
16. 3. 2014
10 rounds FT :
100m sprint
5x jump squats
100m sprint
5x jumping lunges ea.
Rest 90 seconds between rounds.
11. 3. 2014
ACTIVE RECOVERY
Foam roller and overball
10. 3. 2014
8 rounds :
8 x pullups
16x plyo pushups
24x Toes to bar
po každom kole :
50m bear crawl
50m walking lunge.
EASY DAY :)
7. 3. 2014
10 rounds Fort time :
10x burpee pull ups
20x overhead lunges
5. 3. 2014
For time:
RUN 1km
50 pushups.
50 pushups.
50 diamond pushups.
50 situps.
50 Knees to elbows.
50 jump lunges.
50 squat jumps.
50 burpees.
50 strict form pullups.
RUN 5km
4. 3. 2014
For time and max reps:
- Run 1,5km
- Tabata squats,
- Run 1,5km
- Tabata push ups,
- Run 1,5km
- Tabata flutter kicks,
- Run 1,5km
- mountain climbers.