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April 15, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 14 April 2013 16:39


Advanced

21-15-9

Wall ball #14

Pull ups

 

Intermediate

21-15-9

Wall ball #10

Pull ups or progressions

 

Beginner

15-12-9

Wall ball #6

Pull up progressions

 
April 14, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 13 April 2013 18:23


Advanced

5 rounds

12 kettlebell deadlift 32kg

12 push ups

 

Intermediate

5 rounds

9 kettlebell deadlift 24kg

9 push ups

 

Beginner

5 rounds

6 kettlebell deadlift 16kg

6 push ups

 
April 13, 2013 PDF Print E-mail
Written by Andrea   
Friday, 12 April 2013 19:08


Rest Day

 
April 12, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 11 April 2013 18:23


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

 
April 11, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 10 April 2013 16:13


"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.

 
April 10, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 09 April 2013 16:18


"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

 
April 9, 2013 PDF Print E-mail
Written by Andrea   
Monday, 08 April 2013 19:20


Rest Day

 
April 8, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 07 April 2013 17:20


Advanced

3 rounds

800m run

25 squats


Intermediate

3 rounds

400m run

20 squats


Beginner

3 rounds

200m run

15 squats

 
April 7, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 06 April 2013 17:19


"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. 

 
April 6, 2013 PDF Print E-mail
Written by Andrea   
Friday, 05 April 2013 18:46


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



 
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