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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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Written by Andrea
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Wednesday, 27 February 2013 17:33 |
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Rest Day |
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Written by Andrea
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Tuesday, 26 February 2013 17:42 |
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Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.
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Written by Andrea
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Monday, 25 February 2013 17:11 |
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Advanced 3 rounds 400m run 20 wall ball #14 20 push ups
Intermediate 3 rounds 400m run 15 wall ball #10 15 push ups
Beginner 3 rounds 200m run 10 wall ball #6 10 push ups
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Written by Andrea
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Sunday, 24 February 2013 18:42 |
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"Baby Grace"
Advanced
30 hang power clean and anyway overhead #65
Intermediate
30 hang power clean and anyway overhead #45
Beginner
30 hang power clean and anyway overhead #15-25
Sub dumbbells for the barbell if your belly impedes your bar path.
"Baby Grace"
Advanced
30 hang power clean and anyway overhead #65
Intermediate
30 hang power clean and anyway overhead #45
Beginner
30 hang power clean and anyway overhead #15-25
Sub dumbbells for the barbell if your belly impedes your bar path.
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Last Updated on Sunday, 24 February 2013 18:44 |
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Written by Andrea
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Sunday, 24 February 2013 00:46 |
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Rest Day |
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Written by Andrea
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Friday, 22 February 2013 17:25 |
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Advanced
5 rounds
10 double or single unders
10 hang power snatch #65
Intermediate
4 rounds
10 single unders or step ups
10 hang power snatch #45
Beginner
3 rounds
10 step ups
10 hang power snatch #15-25 Advanced 5 rounds 10 double unders 10 hang power snatch #65 Intermediate 4 rounds 10 single unders or step ups 10 hang power snatch #45 Beginner 3 rounds 10 step ups 10 hang power snatch #15-25
If your belly significantly impedes your bar path, substitute a one-armed dumbell snatch at half the bar weight. |
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