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Workout of the Day


April 12, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 11 April 2015 19:32



Advanced

3 rounds

15 shoulder press #30 dumbbells

15 dips

15 push ups

15 pull ups

 

Intermediate

3 rounds

12 shoulder press #20 dumbbells

12 dips

12 push ups

12 pull ups or progressions

 

Beginner

3 rounds

9 shoulder press #10 dumbbells

9 dips

9 push ups

9 pull up progressions

 

Use bands for the dips as needed, or scale to jump to support.


 
April 11, 2015 PDF Print E-mail
Written by Andrea   
Friday, 10 April 2015 23:18


Rest Day

 
April 10, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 09 April 2015 21:37

 

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull 16kg KB

20 box jumps

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull 12kg KB

15 box jumps or step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull 8kg KB

10 step ups

10 push press #15-25

Row 250m

 
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