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December 27, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 26 December 2012 23:55



Advanced

2 rounds

800m run

20 pull ups

20 front squats #65

20 toes to bar

20 power clean #65


Intermediate

2 rounds

400m run

15 pull ups or progressions

15 front squats #45

15 toes to bar

15 hang power clean #45


Beginner

2 rounds

400m run

10 pull up progressions

10 front squats #15-25

10 toes to bar

10 hang power clean #15-25


Substitute dumbbells for the barbell if your belly impedes the bar path.

 
December 26, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 25 December 2012 21:47



Rest Day

 
December 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 25 December 2012 01:59



"Baby J.T."

Advanced

21-15-9

Shoulder press #65

Dips 

Push ups


Intermediate

21-15-9

Shoulder press #45

Dips

Push ups


Beginner

15-12-9

Shoulder press #15-25

Dips

Push ups


For the dips, use rings, parallel bars and bands as needed.

 
December 24, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 23 December 2012 19:30



Advanced

3 rounds

20 squats

7 pull ups

7 dips

10 one-armed dumbbell snatch #30


Intermediate

3 rounds

15 squats

7 pull ups or progressions

7 dips

10 one-armed dumbbell snatch #20


Beginner

3 rounds

10 squats

7 pull up progressions

7 dips

10 one-armed dumbbell snatch #10


For the dips, use rings, parallel bars or bands as needed.

 
December 23, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 22 December 2012 19:57



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
12 good mornings
12 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

12 good mornings

12 knees to elbows or knee ups


Sub rowing for the run if needed.

 
December 22, 2012 PDF Print E-mail
Written by Andrea   
Friday, 21 December 2012 21:44



Rest Day

 
December 21, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 20 December 2012 19:56



Advanced

3 rounds

200m run

7 dumbbell push press #30 DB's

14 ring rows


Intermediate

3 rounds

200m run

7 dumbbell push press #20 DB's

14 ring rows


Beginner

3 rounds

200m run

7 dumbbell push press #10 DB's

10 ring rows

 
December 20, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 19 December 2012 20:53



Advanced

For 20 minutes do:

5 pull ups

10 wall ball #14

15 one-armed kettlebell swings 12kg


Intermediate

For 20 minutes do:

5 pull ups or progressions

10 wall ball #10

15 one-armed kettlebell swings 8kg


Beginner

For 15 minutes do:

5 pull up progressions

10 wall ball #6

15 one-armed kettlebell swings 4kg

 
December 19, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 18 December 2012 20:03



Death by Back Squat
With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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 Back Squat


With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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

 
December 18, 2012 PDF Print E-mail
Written by Andrea   
Monday, 17 December 2012 19:31



Rest Day

 
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