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Workout of the 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

 
April 9, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 08 April 2015 22:24


Advanced

21-15-9

Burpees

Hang power snatch #65

Pull ups


Intermediate

21-15-9

Burpees or pregnant burpees

Hang power snatch #45

Pull ups or progressions


Beginner

15-12-9

Pregnant burpees

Hang power snatch #15-25

Pull up progressions


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.

If you are new to the snatch movement or your belly impedes your bar path, use a one-armed dumbbell snatch at approximately half the bar weight.

 
April 8, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 07 April 2015 20:42


Advanced

3 rounds

50m overhead plate walk  #25 plate

20 knees to elbows

20 good mornings

 

Intermediate

3 rounds

50m overhead plate walk  #15 plate

15 knees to elbows

15 good mornings

 

Beginner

3 rounds

25m overhead plate walk  #10 plate

10 knees to elbows

10 good mornings

 

Use an empty bar for the good mornings.

 
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