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October 23, 2012 PDF Print E-mail
Written by Andrea   
Monday, 22 October 2012 16:33



Rest Day

 
October 22, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 21 October 2012 19:18



Advanced

5 rounds

12 push press #65

200m run

8 hang power snatch #65


Intermediate

4 rounds

12 push press #45

200m run

8 hang power snatch #45


Beginner

3 rounds

12 push press #15-25

200m run

8 hang power snatch #15-25

 
October 21, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 20 October 2012 22:45



Advanced

21-15-9

Knees to elbows

Dips


Intermediate

21-15-9

Knees to elbows

Dips


Beginner

15-12-9

Knees to elbows

Dips


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


 
October 20, 2012 PDF Print E-mail
Written by Andrea   
Friday, 19 October 2012 21:34



Advanced

1000m row

50 dumbbell thrusters #20


Intermediate

1000m row

40 dumbbell thrusters #15


Beginner

1000m row

30 dumbbell thrusters #10

 
October 19, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 18 October 2012 19:05

 

Rest Day

Last Updated on Thursday, 18 October 2012 19:06
 
October 18, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 17 October 2012 19:10



Advanced

30 hang power cleans #65

50 squats

2000m row


Intermediate

30 hang power cleans #45

40 squats

1500m row


Beginner

30 hang power cleans #15-25

30 squats

1000m row

 
October 17, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 16 October 2012 18:53




Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.


 
October 16, 2012 PDF Print E-mail
Written by Andrea   
Monday, 15 October 2012 19:46



Advanced

3 rounds

15 shoulder press #65

200m farmers walk

15 squats

200m farmers walk


Intermediate

3 rounds

15 shoulder press #45

200m farmers walk

15 squats

200m farmers walk


Beginner

3 rounds

10 shoulder press #15-25

100m farmers walk

10 squats

100m farmers walk

 
October 15, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 14 October 2012 16:37



Rest Day

 
October 14, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 13 October 2012 20:19



Advanced

For 20 minutes do:

14 pull ups

14 dips

11 thrusters #65

14 toes to bar


Intermediate

For 20 minutes do:

12 pull ups

12 dips

11 thrusters #45

12 toes to bar


Beginner

For 15 minutes do:

10 pull ups

10 dips

10 thrusters #15-25

10 toes to bar


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


If barbell thrusters are uncomfortable, use dumbbells instead.

 
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