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March 13, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 12 March 2013 19:29


Advanced

3 rounds

50m overhead dumbbell walk #25 dumbbells

50m dumbbell walking lunge #25 dumbbells

50m dumbbell farmer carry #25 dumbbells


Intermediate

3 rounds

50m overhead dumbbell walk #15 dumbbells

50m dumbbell walking lunge #15 dumbbells

50m dumbbell farmer carry #15 dumbbells


Beginner

3 rounds

50m overhead dumbbell walk #10 dumbbells

50m dumbbell walking lunge #10 dumbbells

50m dumbbell farmer carry #10 dumbbells


 
March 12, 2013 PDF Print E-mail
Written by Andrea   
Monday, 11 March 2013 15:21


Rest Day
 
March 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 March 2013 19:04


"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65

 

Intermediate

3 rounds

Run 400m

15 overhead squats #45

 

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

 

Sub rowing for running if needed.

 
March 10, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 09 March 2013 21:30


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



 
March 9, 2013 PDF Print E-mail
Written by Andrea   
Friday, 08 March 2013 17:19


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

 
March 8, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 07 March 2013 17:11


Rest Day

 
March 7, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 06 March 2013 20:17


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.



 
March 6, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 05 March 2013 19:26


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

 
March 5, 2013 PDF Print E-mail
Written by Andrea   
Monday, 04 March 2013 19:46


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

 
March 4, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 03 March 2013 17:31


Rest Day

 
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