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July 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 July 2012 16:19



Advanced

3 rounds

15 hang power clean #65

15 burpees


Intermediate

3 rounds

15 hang power clean #45

15 burpees or pregnant burpees


Beginner

3 rounds 

12 hang power clean #15-25

12 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.

 
July 29, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 28 July 2012 20:17



Death By Pull up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use whatever pull up, band or progression you are doing at this time.

Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
July 28, 2012 PDF Print E-mail
Written by Andrea   
Friday, 27 July 2012 18:40



Advanced

3 rounds

20 step ups

15 kettlebell deadlifts 32 kg

10 dumbbell shoulder press #25


Intermediate

3 rounds

20 step ups

15 kettlebell deadlifts 24kg

10 dumbbell shoulder press #15


Beginner

3 rounds

15 step ups

12 kettlebell deadlifts 16 kg

9 dumbbell shoulder press #10

 
July 27, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 26 July 2012 18:53



Rest Day

 
July 26, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 25 July 2012 18:43



Advanced

21-15-9

Back squats #65

Knees to elbows


Intermediate

21-15-9

Back squats #45

Knees to elbows


Beginner

15-12-9

Back squats #15-25

Knees to elbows


 
July 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 24 July 2012 19:30



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 Push Press


With a continuously running clock, do one push press the first minute, two push press the second minute, three push press 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

 
July 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 July 2012 19:11



Advanced

5 rounds

12 hang power cleans #65

12 burpees 

12 box jumps


Intermediate

4 rounds

12 hang power cleans #45

12 burpees or pregnant burpees

12 box jumps or step ups


Beginner

3 rounds

12 hang power cleans #15-25

12 pregnant burpees

12 step ups


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.

 
July 23, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 22 July 2012 19:28



Rest Day

 
July 22, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 21 July 2012 17:03



10 overhead squats

10 box jumps or step ups

10 thrusters

10 hang power cleans

10 toes to bar or knees to elbows

10 burpees or pregnant burpees

10 toes to bar or knees to elbows

10 hang power cleans

10 thrusters

10 box jumps or step ups

10 overhead squats


Advanced

#65

Intermediate

#45

Beginner

5 reps each

#15-25


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.

 
July 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 July 2012 16:24



With a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

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

 
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