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Written by Andrea
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Friday, 12 April 2013 19:08 |
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Rest Day |
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Written by Andrea
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Thursday, 11 April 2013 18:23 |
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Advanced
3 rounds
50 feet walking lunges
25 squats
20 good mornings
Intermediate
3 rounds
35 feet walking lunges
20 squats
15 good mornings
Beginner
3 rounds
25 feet walking lunges
15 squats
10 good mornings |
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Written by Andrea
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Wednesday, 10 April 2013 16:13 |
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"Baby Fran"
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner
15-12-9
Thrusters #15-25
Pull ups
Sub ring rows, bands or pull up progressions for pull ups as needed. |
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Written by Andrea
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Tuesday, 09 April 2013 16:18 |
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"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts 32kg
Push ups
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Push ups
Beginner
15-12-9
Kettlebell deadlifts 16kg
Push ups |
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Written by Andrea
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Monday, 08 April 2013 19:20 |
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Rest Day |
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Written by Andrea
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Sunday, 07 April 2013 17:20 |
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Advanced 3 rounds 800m run 25 squats
Intermediate 3 rounds 400m run 20 squats
Beginner 3 rounds 200m run 15 squats |
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Written by Andrea
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Saturday, 06 April 2013 17:19 |
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"Baby Jorge" Advanced 15-12-9-6-3 Hang power clean #65 Knees to elbows
Intermediate 15-12-9-6-3 Hang power clean #45 Knees to elbows
Beginner 12-9-6-3 Hang power clean #15-25 Knees to elbows
If your belly impedes your bar path, substitute dumbbells for the barbell. |
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Written by Andrea
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Friday, 05 April 2013 18:46 |
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Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.
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Written by Andrea
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Thursday, 04 April 2013 16:17 |
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Rest Day |
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Written by Andrea
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Wednesday, 03 April 2013 18:38 |
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"Baby Fran" for 13.5
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner
15-12-9
Thrusters #15-25
Pull ups
Sub ring rows, bands or pull up progressions for pull ups as needed.
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