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April 30, 2013 PDF Print E-mail
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.

 
April 29, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 28 April 2013 17:37


Rest Day

 
April 28, 2013 PDF Print E-mail
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

 
April 27, 2013 PDF Print E-mail
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.

 
April 26, 2013 PDF Print E-mail
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.


 
April 25, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 24 April 2013 18:15


Rest Day

 
April 24, 2013 PDF Print E-mail
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

 
April 23, 2013 PDF Print E-mail
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.

 
April 22, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 21 April 2013 19:49


Advanced

3 rounds

800m run

30 wall ball #14


Intermediate

3 rounds

400m run

20 wall ball #10


Beginner

3 rounds

200m run

15 wall ball #6

 
April 21, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 20 April 2013 19:04


Rest Day

 
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