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Workout of the Day


November 7, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 06 November 2012 17:43



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
10 good mornings
10 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

12 good mornings

12 knees to elbows or knee ups


Sub rowing for the run if needed.

 
November 6, 2012 PDF Print E-mail
Written by Andrea   
Monday, 05 November 2012 17:20



Advanced

5 rounds

10 hang power clean and jerk #65

3 beginner rope climbs


Intermediate

4 rounds

10 hang power clean and jerk #45

3 beginner rope climbs


Beginner

3 rounds

10 hang power clean and jerk #15-25

3 beginner rope climbs


Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.
If your belly now impedes your bar path, switch to dumbbells for the cleans.

Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


 
November 5, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 04 November 2012 19:03



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 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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