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Written by Andrea
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Monday, 08 February 2010 20:43 |
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Skill Day
Today, work on back squats. Grab an empty bar or PVC and practice, practice, practice. Make sure your thumbs are over the top of the bar, the positioning of the bar is low, not up on the neck, and the head remains in a neutral position. Send those hips back, and squat. Drive up with the hips and keep your chest up! |
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Last Updated on Monday, 08 February 2010 21:56 |
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Written by Andrea
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Sunday, 07 February 2010 21:02 |
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"Etta"
Advanced
30-20-10
Kettlebell deadlifts 16KG
Step ups
Push ups
Intermediate
24-18-12
Kettlebell deadlifts 12kg
Step ups
Push ups
Beginner
18-12-6
Kettlebell deadlifts 8kg
Step ups
Push ups |
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Last Updated on Monday, 08 February 2010 09:14 |
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Written by Andrea
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Saturday, 06 February 2010 23:06 |
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Rest Day |
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Written by Andrea
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Friday, 05 February 2010 22:37 |
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Rest Day |
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Written by Andrea
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Thursday, 04 February 2010 20:31 |
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"Oscar"
Advanced 5 rounds 500m row 10 knees to elbows
Intermediate 4 rounds 500m row 10 knees to elbows
Beginner 3 rounds 500m row 10 knees to elbows or knee ups
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Written by Andrea
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Wednesday, 03 February 2010 17:36 |
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"Johanna"
Advanced
5 rounds
200m farmer's walk #30 DB's
20 lunges
10 pull ups
Intermediate
4 rounds
200m farmer's walk #20 DB's
20 lunges
10 pull ups or progressions
Beginner
3 rounds
200m farmer's walk #10 DB's
15 lunges
10 pull up progressions |
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Last Updated on Wednesday, 03 February 2010 17:50 |
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Written by Andrea
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Tuesday, 02 February 2010 21:56 |
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“Baby Kelly”
Advanced
3 rounds
Run 400m
20 step ups
20 wall ball #12-14
Intermediate
3 rounds
Run 400m/row 500m
15 step ups
15 wall ball #10-12
Beginner
3 rounds
Run 200m/row 250m
10 step ups
10 wall ball #8-10
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Last Updated on Tuesday, 02 February 2010 22:08 |
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Written by Andrea
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Monday, 01 February 2010 20:33 |
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"Jennifer"
Advanced
3 rounds
500m row
20 back squats #65
20 knees to elbows
Intermediate
3 rounds
500m row
15 back squats #45
15 knees to elbows
Beginner
3 rounds
250m row
10 back squats #25
10 knees to elbows |
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Last Updated on Tuesday, 02 February 2010 22:08 |
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Written by Andrea
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Sunday, 31 January 2010 19:51 |
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Advanced
5 rounds
5 dumbbell thrusters #30
5 pull ups
5 dips
200m run
Intermediate
5 rounds
5 dumbbell thrusters #20
5 pull ups or progressions
5 dips
200m run
Beginner
4 rounds
5 dumbbell thrusters #10
5 pull ups or progressions
5 dips
200m run or 250m row
Dips are ring, bar or bench dips.
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Last Updated on Tuesday, 02 February 2010 22:09 |
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Written by Andrea
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Saturday, 30 January 2010 22:21 |
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Rest Day |
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Last Updated on Tuesday, 02 February 2010 22:09 |
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