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Workout of the Day


February 16, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 15 February 2015 21:56

 

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups or progressions

 

Beginner

15-12-9

Thrusters #15-25

Pull up progressions

 
February 15, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 14 February 2015 23:50


Advanced

20 box jumps

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows

20 push press #45

20 good mornings

20 wall ball #14

20 burpees

20 double unders

 

Intermediate

15 box jumps or step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows

15 push press #25

15 good mornings

15 wall ball #10

15 burpees or pregnant burpees

15 double or single unders

 

Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders or 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.

For the good mornings, use an empty bar.

 
February 14, 2015 PDF Print E-mail
Written by Andrea   
Friday, 13 February 2015 21:59


Rest Day

 
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