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Workout of the Day


October 12, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 11 October 2012 20:45



Advanced

30 hang power clean and jerk #65

800m run

10 beginner rope climbs

800m run

30 burpees


Intermediate

25 hang power clean and jerk #45

400m run

8 beginner rope climbs

400m run

25 burpees or pregnant burpees


Beginner

20 hang power clean and jerk #15-25

200m run

6 beginner rope climbs

200m run

20 pregnant burpees


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.


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.

 
October 11, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 10 October 2012 17:31

 

Rest Day

Last Updated on Wednesday, 10 October 2012 17:35
 
October 10, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 09 October 2012 17:44



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Death by Push Press


With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses 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


Use a rack if available.

 
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