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April 26, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 25 April 2015 18:34


Advanced

5 rounds

10 pull ups

10 dips

10 power cleans #65


Intermediate

4 rounds

10 pull ups or progressions

10 dips

10 power cleans #45


Beginner

3 rounds

10 pull up progressions

10 dips

10 hang power cleans #15-25


If you are a beginner, new to the power clean or having back issues, start the clean from the hang position.

Use bands for the dips as needed, or scale to jump to support.


 
April 25, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 25 April 2015 00:31



Advanced
2 rounds
1000m row
35 thrusters #45
35 pull ups

Intermediate
2 rounds
1000m row 
25 thrusters #35
25 pull ups or progressions

Beginner
2 rounds
500m row
15 thrusters #15-25
15 pull up progressions

 
April 24, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 23 April 2015 19:24


Advanced

21-15-9

Deadlift #95

Box jump

Dumbbell press #30


Intermediate

21-15-9

Deadlift #65

Box jump or step up

Dumbbell press #20


Beginner

15-12-9

Deadlift #35

Step up

Dumbbell press #10


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
April 23, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 22 April 2015 20:28


Rest Day

 
April 22, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 21 April 2015 19:08


Advanced

4 rounds

10 power snatch, overhead squat #55

30 second chin-over-bar hold

10 power snatch, overhead squat #55

60 second plank hold


Intermediate

3 rounds

10 power snatch, overhead squat #35

30 second or max chin-over-bar hold

10 power snatch, overhead squat #35

60 second or max plank hold


Beginner

3 rounds

10 hang power snatch, overhead squat #15

30 second or max chin-over-bar-hold

10 hang power snatch, overhead squat #15

60 second or max plank hold


If you are a beginner, new to the power snatch or having back issues, start the snatch from the hang position.

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight. 


 
April 21, 2015 PDF Print E-mail
Written by Andrea   
Monday, 20 April 2015 21:32


Advanced

3 rounds

3 beginner rope climbs

200m run

10 power clean, front squat #65

200m run

 

Intermediate

3 rounds

3 beginner rope climbs

200m run

10 power clean, front squat #45

200m run

 

Beginner

3 rounds

3 beginner rope climbs

200m run

10 hang power clean, front squat #15-25

200m run

 

Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


If you are a beginner, new to the power clean or having back issues, start the clean from the hang position.


If your belly impedes your bar path, substitute dumbbells for the barbell.

 
April 20, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 19 April 2015 18:49

 

Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
April 19, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 18 April 2015 23:56


Rest Day

 
April 18, 2015 PDF Print E-mail
Written by Andrea   
Friday, 17 April 2015 19:33


Advanced

3 rounds

20 power clean #65

20 front squat #65

20 pull ups


Intermediate

3 rounds

15 power clean #45

15 front squat #45

15 pull ups or progressions


Beginner

3 rounds

10 hang power clean #15-25

10 front squat #15-25

10 pull up progressions


If you are a beginner, new to the power clean or having back issues, start the clean from the hang position.

If your belly impedes your bar path, substitute dumbbells for the barbell.




 
April 17, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 16 April 2015 20:35


Advanced
Run 1000m
30 dumbbell press  #30
Row 1000m

Intermediate
Run 1000m
30 dumbbell press  #20
Row 1000m

Beginner
Run 800m
30 dumbbell press  #10 
Row 800m

 
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