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Written by Andrea
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Friday, 27 January 2012 17:19 |
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"Baby Desforges"
Advanced 3 rounds 5 kettlebell deadlifts 32kg 10 pull ups 5 dumbbell hang power clean & jerk #25 DB's 10 knees to elbows
Intermediate 3 rounds 5 kettlebell deadlifts 24kg 10 pull ups or progressions 5 dumbbell hang power clean & jerk #15 DB's
10 knees to elbows
Beginner 3 rounds 5 kettlebell deadlifts 16kg 10 pull up progressions 5 dumbbell hang power clean & jerk #10 DB's
10 knees to elbows
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Written by Andrea
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Thursday, 26 January 2012 22:39 |
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Advanced 5 rounds 12 back squats #65 5 beginner rope climbs
Intermediate 4 rounds 12 back squats #45 5 beginner rope climbs
Beginner 3 rounds 12 back squats #15-25 5 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. |
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Written by Andrea
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Wednesday, 25 January 2012 21:58 |
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Advanced
8 rounds
400m run or 500m row
Rest 3 minutes between rounds
Intermediate
6 rounds
400m or 500m row
Rest 3 minutes between rounds
Beginner
5 rounds
200m run or 250m row
Rest 3 minutes between rounds
Mix runs and rows as desired. |
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Last Updated on Wednesday, 25 January 2012 22:08 |
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Written by Andrea
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Tuesday, 24 January 2012 19:55 |
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Rest Day
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Written by Andrea
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Monday, 23 January 2012 20:49 |
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Advanced 7 rounds 7 front squats #65 7 pull ups
Intermediate 7 rounds 7 front squats #45 7 pull ups or progressions
Beginner 7 rounds 7 front squats #15-25 7 pull up progressions
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Written by Andrea
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Sunday, 22 January 2012 17:32 |
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Skill Day
Today, pick a weight, from PVC to #65, and practice:
Shoulder press
Push press
Push jerk
Split jerk |
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Written by Andrea
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Saturday, 21 January 2012 20:04 |
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Advanced 7 rounds 7 kettlebell deadlifts 32kg 7 pull ups
Intermediate
7 rounds 7 kettlebell deadlifts 24kg 7 pull ups or progressions
Beginner 7 rounds 7 kettlebell deadlifts 16kg 7 pull up progressions
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Written by Andrea
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Friday, 20 January 2012 15:20 |
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Rest Day
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Written by Andrea
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Thursday, 19 January 2012 20:20 |
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Advanced 3 rounds 1000m row 20 thrusters #45 20 pull ups
Intermediate 3 rounds 800m row 15 thrusters #35 15 pull ups or progressions
Beginner 3 rounds 500m row 10 thrusters #15-25 10 pull up progressions
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Written by Andrea
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Wednesday, 18 January 2012 17:19 |
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"Baby Elizabeth"
Advanced
21-15-9
Hang power cleans #65
Dips (ring, bar or bench)
Intermediate
21-15-9
Hang power cleans #45
Dips (ring, bar or bench)
Beginner
15-12-9
Hang power cleans #15-25
Dips (ring, bar or bench)
If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category. Use bands for the dips as needed.
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