|
Written by Andrea
|
|
Wednesday, 01 May 2013 17:38 |
|
Advanced
3 rounds
Row 750m
25 pull ups
Intermediate
3 rounds
Row 500m
20 pull ups or progressions
Beginner
3 rounds
Row 250m
15 pull up progressions |
|
Written by Andrea
|
|
Tuesday, 30 April 2013 18:47 |
|
Deadlifts. Light, with good form.
Advanced
5 rounds
10 deadlifts #95
200m run
Intermediate
4 rounds
10 deadlifts #65
200m run
Beginner
3 rounds
10 deadlifts #45
200m run
Use the sumo stance if your belly prevents a proper set up.
|
|
Written by Andrea
|
|
Monday, 29 April 2013 18:47 |
|
Advanced
100 foot walking lunge
20 push ups
20 double unders
20 knees to elbows
5 beginner rope climbs
20 box jumps
20 overhead squats #65
20 pull ups
20 knees to elbows
Intermediate
50 foot walking lunge
15 push ups
15 double or single unders
15 knees to elbows
5 beginner rope climbs
15 box jumps or step ups
15 overhead squats #45
15 pull ups or progressions
15 knees to elbows
Beginner
25 foot walking lunge
10 push ups
10 single unders
10 knees to elbows
5 beginner rope climbs
10 step ups
10 overhead squats #15-25
10 pull up progressions
10 knees to elbows
Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible. |
|
Written by Andrea
|
|
Sunday, 28 April 2013 17:37 |
|
Rest Day |
|
Written by Andrea
|
|
Saturday, 27 April 2013 16:40 |
|
Advanced
20 shoulder press #65
20 squats
20 push press #65
20 squats
20 push jerk #65
20 squats
Intermediate
15 shoulder press #45
15 squats
15 push press #45
15 squats
15 push jerk #45
15 squats
Beginner
10 shoulder press #15-25
10 squats
10 push press #15-25
10 squats
10 push jerk #15-25
10 squats |
|
Written by Andrea
|
|
Friday, 26 April 2013 16:23 |
|
"Baby Klepto"
Advanced
3 rounds
20 box jumps
20 burpees
20 hang power clean #65
Intermediate
3 rounds
15 box jumps or step ups
15 burpees or pregnant burpees
15 hang power clean #45
Beginner
3 rounds
10 step ups
10 pregnant burpees
10 hang power clean #15-25
Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
If your belly impedes your bar path, use dumbbells for the cleans instead of the barbell. |
|
Written by Andrea
|
|
Thursday, 25 April 2013 17:02 |
|
Advanced 5 rounds 10 pull ups 10 dips 400m run
Intermediate 4 rounds 10 pull ups or progressions 10 dips 400m run
Beginner 3 rounds 10 pull up progressions 10 dips 200m run
Dips: Use rings, parallel bars or bands as needed.
|
|
Written by Andrea
|
|
Wednesday, 24 April 2013 18:15 |
|
Rest Day |
|
Written by Andrea
|
|
Tuesday, 23 April 2013 18:14 |
|
Advanced
21-15-9
Overhead squat #65
Push ups
Intermediate
21-15-9
Overhead squat #45
Push ups
Beginner
15-12-9
Overhead squat #15-25
Push ups |
|
Written by Andrea
|
|
Monday, 22 April 2013 18:18 |
|
Advanced 3 rounds 400m run 20 burpees 20 pull ups 20 squats
Intermediate 3 rounds 400m run 15 burpees or pregnant burpees 15 pull ups or progressions 15 squats
Beginner 3 rounds 200m run 10 pregnant burpees 10 pull up progressions 10 squats
Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
|
|
|
|
|
|
|
Page 3 of 82 |
