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Workout of the Day


October 16, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 15 October 2011 18:37


Advanced

5 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Intermediate

4 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Beginner

3 rounds

200m run

10 pull ups

200m run

10 push ups

200m run

10 knees to elbows

200m run

10 squats


Sub 250m row for run as needed.

Use pull up progressions if necessary.

 
October 15, 2011 PDF Print E-mail
Written by Andrea   
Friday, 14 October 2011 16:30


Advanced

5 rounds

7 hang power cleans  #65

14 one-armed kettlebell swings  12kg


Intermediate

5 rounds

7 hang powewr cleans  #45

14 one-armed kettlebell swings  8kg


Beginner

5 rounds

7 hang power cleans  #15-25

10 one-armed kettlebell swings  4kg


Sub dumbells for the cleans if needed.



 
October 14, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 13 October 2011 19:00

"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

 
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