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Written by Andrea
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Saturday, 09 March 2013 21:30 |
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Advanced 3 rounds 600m run 20 kettlebell deadlifts 32kg
Intermediate 3 rounds 400m run 15 kettlebell deadlifts 24kg
Beginner 3 rounds 200m run 10 kettlebell deadlifts 16kg
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Written by Andrea
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Friday, 08 March 2013 17:19 |
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Advanced 21-15-9 Pull ups Push ups
Intermediate 21-15-9 Pull ups or progressions Push ups
Beginner 15-12-9 Pull up progressions Push ups |
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Written by Andrea
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Thursday, 07 March 2013 17:11 |
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Rest Day |
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Written by Andrea
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Wednesday, 06 March 2013 20:17 |
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Scaled 13.1 Advanced 15 burpees 20 hang power snatch #65 15 burpees 20 hang power snatch #65 15 burpees 20 hang power snatch #65 15 burpees
Intermediate 12 burpees or pregnant burpees 15 hang power snatch #45 12 burpees or pregnant burpees 15 hang power snatch #45 12 burpees or pregnant burpees 15 hang power snatch #45 12 burpees or pregnant burpees
Beginner 9 pregnant burpees 10 hang power snatch #15-25 9 pregnant burpees 10 hang power snatch #15-25 9 pregnant burpees 10 hang power snatch #15-25 9 pregnant burpees
If your belly significantly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.
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.
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Written by Andrea
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Tuesday, 05 March 2013 19:26 |
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Advanced 3 rounds 400m run 25 shoulder press #65 25 squats
Intermediate 3 rounds 400m run 18 shoulder press #45 18 squats
Beginner 3 rounds 200m run 12 shoulder press #15-25 12 squats |
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Written by Andrea
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Monday, 04 March 2013 19:46 |
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Advanced
5 rounds
10 pull ups
10 box jumps
10 toes to bar
Intermediate
4 rounds
10 pull ups or progressions
10 box jumps or step ups
10 toes to bar
Beginner
3 rounds
10 pull up progressions
10 step ups
10 toes to bar |
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Written by Andrea
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Sunday, 03 March 2013 17:31 |
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Rest Day |
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Written by Andrea
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Saturday, 02 March 2013 17:08 |
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Advanced For 15 minutes do: 5 beginner rope climbs 10 push ups
Intermediate For 15 minutes do: 3 beginner rope climbs 10 push ups
Beginner For 10 minutes do: 3 beginner rope climbs 7 push ups |
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Written by Andrea
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Friday, 01 March 2013 20:50 |
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Advanced 3 rounds 200m run 50m walking lunge 20 squats
Intermediate 3 rounds 200m run 50m walking lunge 15 squats
Beginner 3 rounds 200m run 25m walking lunge 10 squats |
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Written by Andrea
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Thursday, 28 February 2013 17:47 |
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Advanced 3 rounds 20 pull ups 20 dips 20 squats
Intermediate 3 rounds 15 pull ups or progressions 15 dips 15 squats
Beginner 3 rounds 10 pull up progressions 10 dips 10 squats
Dips: Use rings, parallel bars or bands as needed.
Dips: Use rings, parallel bars or bands as needed.
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