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Written by Andrea
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Wednesday, 10 March 2010 21:12 |
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Advanced 3 rounds 20 rope jumps 20 pull ups 20 dumbbell hang power cleans #20-25
Intermediate 3 rounds 15 rope jumps 15 pull ups
15 dumbbell hang power cleans #15-20
Beginner 3 rounds 10 rope jumps 10 pull ups 10 dumbbell hang power cleans #10-15
If jumping rope is uncomfortable or painful, sub box step ups. If you cannot do kipping pull ups, use pull up progressions.
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Written by Andrea
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Tuesday, 09 March 2010 20:59 |
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Advanced
5 rounds 12 KB deadlifts 32kg 12 push ups
Intermediate 5 rounds 9 KB deadlifts 24kg 9 push ups
Beginner 5 rounds 6 KB deadlifts 16kg 6 push ups
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Written by Andrea
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Monday, 08 March 2010 20:59 |
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"Ashton"
Advanced
5 rounds
200m farmer's walk #20 DB's
10 muscle snatch #45 bar
10 lunges
Intermediate
4 rounds
200m farmer's walk #15 DB's
10 muscle snatch #25 bar
10 lunges
Beginner
3 rounds
200m farmer's walk #10 DB's
10 muscle snatch #10 bar or PVC
10 lunges |
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Written by Andrea
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Sunday, 07 March 2010 17:17 |
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"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings 12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings 8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings 4kg
12 ring rows |
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Written by Andrea
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Saturday, 06 March 2010 23:57 |
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Rest Day |
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Written by Andrea
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Friday, 05 March 2010 21:52 |
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Rest Day |
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Written by Andrea
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Thursday, 04 March 2010 23:27 |
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Advanced
21-15-9 Kettlebell deadlifts #70-100
Overhead squats #45
Intermediate 21-15-9 Kettlebell deadlifts #50-70 Overhead squats #35
Beginner 15-12-9 Kettlebell deadlifts #30-50 Overhead squats #25
Sorry for the double duty on the KB DL's! Never know what's coming from HQ! :)
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Written by Andrea
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Wednesday, 03 March 2010 23:22 |
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"Nehla"
Advanced
21-15-9
Box jumps or step ups
Kettlebell deadlifts #70-100
Pull ups
Intermediate
21-15-9
Box jumps or step ups
Kettlebell deadlifts #50-70
Pull ups or progressions
Beginner
15-12-9
Step ups
Kettlebell deadlifts #30-50
Pull ups or progressions |
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Written by Andrea
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Tuesday, 02 March 2010 20:58 |
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Skill Day
Today, pick a weight, from PVC to #65, and practice the Shoulder Press. |
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Last Updated on Tuesday, 02 March 2010 21:01 |
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Written by Andrea
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Monday, 01 March 2010 21:56 |
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Advanced 5 rounds Run, row or walk 400m Rest 3 minutes between rounds
Intermediate 4 rounds Run, row or walk 400m Rest 3 minutes between rounds
Beginner 3 rounds Run, row or walk 400m Rest 3 minutes between rounds
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