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February 9, 2013 PDF Print E-mail
Written by Andrea   
Friday, 08 February 2013 21:24



Advanced

21-15-9

Double unders

Push press #65

Toes to bar


Intermediate

21-15-9

Single unders or step ups

Push press #45

Toes to bar


Beginner

15-12-9

Step ups

Push press #15-25

Toes to bar

 
February 8, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 07 February 2013 17:29



Rest Day

 
February 7, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 06 February 2013 21:14



Advanced

For 7 minutes do:

7 kettlebell deadlifts 32kg

20m run

14 squats

21 double unders

20m run


Intermediate

For 7 minutes do:

7 kettlebell deadlifts 24kg

20m run

14 squats

21 double unders or single unders

20m run


Beginner

For 7 minutes do:

7 kettlebell deadlifts 16kg

20m run

10 squats

15 single unders or step ups

20m run


 
February 6, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 05 February 2013 17:54



Advanced
3 rounds
800m run
Intermediate
3 rounds
600m run
Beginner
3 rounds
400m run
Rest as long as needed between rounds.
Sub rowing if necessary.

Advanced

3 rounds

800m run


Intermediate

3 rounds

600m run


Beginner

3 rounds

400m run


Rest as long as needed between rounds.

Sub rowing if necessary.

 
February 5, 2013 PDF Print E-mail
Written by Andrea   
Monday, 04 February 2013 20:36



Advanced

20 front squats #65

25 box jumps

30 one-armed kettlebell swings 12kg

35 wall ball #14


Intermediate

15 front squats #45

20 box jumps or step ups

25 one-armed kettlebell swings 8kg

30 wall ball #10


Beginner

10 front squats #15-25

15 step ups

20 one-armed kettlebell swings 4kg

25 wall ball #6

 
February 4, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 03 February 2013 20:44



Got chalk?


Rest Day

 
February 3, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 02 February 2013 17:55



"Baby, The Chief"
Advanced
For 3 minutes do:
3 hang power cleans #65
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 4 cycles.
Intermediate
For 3 minutes do: 3 hang power cleans #656 push ups9 squatsRest 2 minutes. Repeat for a total of 4 cycles.
For 3 minutes do:
3 hang power cleans #45
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 3 cycles.
Beginner
For 3 minutes do:
3 hang power cleans #15-25
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 3 cycles.

"Baby Chief"

Advanced

For 3 minutes do:

3 hang power cleans #65

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 4 cycles.


Intermediate

For 3 minutes do: 3 hang power cleans #656 push ups9 squatsRest 2 minutes. Repeat for a total of 4 cycles.

For 3 minutes do:

3 hang power cleans #45

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


Beginner

For 3 minutes do:

3 hang power cleans #15-25

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


 
February 2, 2013 PDF Print E-mail
Written by Andrea   
Friday, 01 February 2013 20:49



Advanced
5 rounds
10 shoulder press  #75
10 pull ups
Intermediate
4 rounds
10 shoulder press  #45
10 pull ups or progressions
Beginner
3 rounds
10 shoulder press  #25
10 pull up progressions

Advanced

5 rounds

10 shoulder press  #75

10 lunges

 

Intermediate

4 rounds

10 shoulder press  #45

10 lunges

 

Beginner

3 rounds

10 shoulder press  #15-25

10 lunges

 
February 1, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 31 January 2013 17:28



Advanced

3 rounds

20 pull ups

20 deadlifts #95

20 box jumps


Intermediate

3 rounds

15 pull ups or progressions

15 deadlifts #65

15 box jumps or step ups


Beginner

3 rounds

10 pull up progressions

10 deadlifts #35

10 step ups


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts. 

 
January 31, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 30 January 2013 20:42



Rest Day

 
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