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January 14, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 13 January 2015 20:54


Advanced

3 rounds

20 dumbbell shoulder press #25

30 double unders

20 walking lunges

 

Intermediate

3 rounds

15 dumbbell shoulder press #15

20 double or single unders

15 walking lunges

 

Beginner

3 rounds

10 dumbbell shoulder press #10

10 single unders or step ups

10 walking lunges

 
January 13, 2015 PDF Print E-mail
Written by Andrea   
Monday, 12 January 2015 19:33


Rest Day

 
January 12, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 11 January 2015 22:26


Advanced

75 hang power snatch #65


Intermediate

60 hang power snatch #45


Beginner

45 hang power snatch #15-25


If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
January 11, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 10 January 2015 18:47


Tabata This!

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Knees to elbows

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Don't worry about the number of reps, just do the work at a comfortable pace for 20 seconds.

 

Intermediate- 6 intervals.

Beginner- 4 intervals.

 
January 10, 2015 PDF Print E-mail
Written by Andrea   
Friday, 09 January 2015 17:29


Death by Overhead Squat

 

With a continuously running clock do one overhead squat the first minute, two overhead squats the second minute, three overhead 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 9, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 08 January 2015 18:20


Rest Day

 
January 8, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 07 January 2015 18:49

 

Advanced

7 rounds

7 dumbbell thrusters #30

3 beginner rope climbs

 

Intermediate

6 rounds

7 dumbbell thrusters #20

3 beginner rope climbs

 

Beginner

5 rounds

7 dumbbell thrusters #10

3 beginner rope climbs

 

Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 
January 7, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 06 January 2015 18:56


 

Helen

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

 

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

 

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
January 6, 2015 PDF Print E-mail
Written by Andrea   
Monday, 05 January 2015 19:08

 

Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift  32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
January 5, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 04 January 2015 20:07


Rest Day

 
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