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January 22, 2013 PDF Print E-mail
Written by Andrea   
Monday, 21 January 2013 19:56



"Baby Sean"

Advanced

5 rounds

10 pull ups

10 front squats #65


Intermediate

4 rounds

10 pull ups or progressions

10 front squats #45


Beginner

3 rounds

10 pull up progressions

10 front squats #15-25

 
January 21, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 20 January 2013 23:37

 

 

"Noah"
Advanced
5 rounds
200m run
10 push ups
10 good mornings #45 bar
10 pull ups
Intermediate
4 rounds
200m run
10 push ups
10 good mornings #35 bar
10 pull ups
Beginner
3 rounds
200m run
10 push ups
10 good mornings #25 bar
10 pull ups

"Noah"

Advanced

5 rounds

200m run

10 push ups

10 good mornings

10 pull ups

 

Intermediate

4 rounds

200m run

10 push ups

10 good mornings

10 pull ups or progressions

 

Beginner

3 rounds

200m run

10 push ups

10 good mornings

10 pull up progressions

 

Last Updated on Sunday, 20 January 2013 23:40
 
January 20, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 19 January 2013 17:25



Advanced
3 rounds
15 dumbbell hang power snatch #20, right arm
9 knees to elbows
15 dumbbell hang power snatch #20, left arm
9 knees to elbows
Intermediate
3 rounds
12 dumbbell hang power snatch #15, right arm
7 knees to elbows or knee ups
12 dumbbell hang power snatch #15, left arm
7 knees to elbows or knee ups
Beginner
3 rounds
9 dumbbell hang power snatch #10, right arm
5 knees to elbows or knee ups
9 dumbbell hang power snatch #10, left arm
5 knees to elbows or knee ups

Advanced

3 rounds

15 dumbbell hang power snatch #20, right arm

9 knees to elbows

15 dumbbell hang power snatch #20, left arm

9 knees to elbows


Intermediate

3 rounds

12 dumbbell hang power snatch #15, right arm

7 knees to elbows or knee ups

12 dumbbell hang power snatch #15, left arm

7 knees to elbows or knee ups


Beginner

3 rounds

9 dumbbell hang power snatch #10, right arm

5 knees to elbows or knee ups

9 dumbbell hang power snatch #10, left arm

5 knees to elbows or knee ups

 
January 19, 2013 PDF Print E-mail
Written by Andrea   
Friday, 18 January 2013 17:15



Rest Day

 
January 18, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 17 January 2013 17:25



"Fight Gone Bad....Mama Style"
Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull 16kg KB
20 step ups
20 push press #45
Row 500m
Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull 12kg KB
15 step ups
15 push press #35
Row 500m
Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull 8kg KB
10 step ups
10 push press #15-25
Row 250m

"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
January 17, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 16 January 2013 21:08



Death by Front Squat
With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Advanced
#65
Intermediate
#45
Beginner
#15-25

Death by Front Squat


With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


Advanced

#65

Intermediate

#45

Beginner

#15-25

 
January 16, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 15 January 2013 17:59



Advanced
5 rounds
10 dumbbell shoulder press #25 DB's
10 pull ups
10 one-armed kettlebell swings 12kg
10 knees to elbows
10 burpees
Intermediate
4 rounds
10 dumbbell shoulder press #15 DB's
10 pull ups or progressions
10 one-armed kettlebell swings 8kg
10 knees to elbows
10 burpees or pregnant burpees
Beginner
3 rounds
10 dumbbell shoulder press #10 DB's
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 knees to elbows
10 pregnant burpees
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.

Advanced

5 rounds

10 dumbbell shoulder press #25 DB's

10 pull ups

10 one-armed kettlebell swings 12kg

10 knees to elbows

10 burpees


Intermediate

4 rounds

10 dumbbell shoulder press #15 DB's

10 pull ups or progressions

10 one-armed kettlebell swings 8kg

10 knees to elbows

10 burpees or pregnant burpees


Beginner

3 rounds

10 dumbbell shoulder press #10 DB's

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 knees to elbows

10 pregnant burpees


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.

 
January 15, 2013 PDF Print E-mail
Written by Andrea   
Monday, 14 January 2013 20:17



Rest Day

 
January 14, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 13 January 2013 19:13



"Etta"
Advanced
30-20-10
Kettlebell deadlifts  32kg
Step ups
Push ups
Intermediate
24-18-12
Kettlebell deadlifts  24kg
Step ups
Push ups
Beginner
18-12-6
Kettlebell deadlifts  16kg
Step ups
Push ups

"Etta"

Advanced

30-20-10

Kettlebell deadlifts  32kg

Step ups

Push ups


Intermediate

24-18-12

Kettlebell deadlifts  24kg

Step ups

Push ups


Beginner

18-12-6

Kettlebell deadlifts  16kg

Step ups

Push ups

 
January 13, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 12 January 2013 20:14



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 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

 
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