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February 22, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 22 February 2015 00:24

 

Rest Day

Last Updated on Sunday, 22 February 2015 00:26
 
February 21, 2015 PDF Print E-mail
Written by Andrea   
Friday, 20 February 2015 22:08


Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.

 
February 20, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 19 February 2015 22:35

 

Advanced

30 knees to elbows

20 seated turkish get ups #25 dumbbell

30 knees to elbows

40 single-arm overhead squat #25 dumbbell

 

Intermediate

20 knees to elbows

15 seated turkish get ups #15 dumbbell

20 knees to elbows

30 single-arm overhead squats #15 dumbbell

 

Beginner

15 knees to elbows

10 seated turkish get ups #10 dumbbell

15 knees to elbows

20 single-arm overhead squats #10 dumbbell

 

Last Updated on Monday, 23 February 2015 21:07
 
February 19, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 February 2015 22:44




Advanced
4 rounds
400m run
10 one-armed kettlebell swings  12kg
10 pull ups

Intermediate
3 rounds
400m run
10 one-armed kettlebell swings  8kg
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull up progressions

 
February 18, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 18 February 2015 00:05


Rest Day

 
February 17, 2015 PDF Print E-mail
Written by Andrea   
Monday, 16 February 2015 21:35


Advanced

21-15-9

Dumbbell shoulder press #30

Dips

Push ups

 

Intermediate

21-15-9

Dumbbell shoulder press #20

Dips

Push ups

 

Beginner

15-12-9

Dumbbell shoulder press #10

Dips

Push ups

 

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

 
February 16, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 15 February 2015 21:56

 

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups or progressions

 

Beginner

15-12-9

Thrusters #15-25

Pull up progressions

 
February 15, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 February 2015 23:50


Advanced

20 box jumps

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows

20 push press #45

20 good mornings

20 wall ball #14

20 burpees

20 double unders

 

Intermediate

15 box jumps or step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows

15 push press #25

15 good mornings

15 wall ball #10

15 burpees or pregnant burpees

15 double or single unders

 

Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders or step ups

 

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.

For the good mornings, use an empty bar.

 
February 14, 2015 PDF Print E-mail
Written by Andrea   
Friday, 13 February 2015 21:59


Rest Day

 
February 13, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 12 February 2015 22:19

 

Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats 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

 
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