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Written by Andrea
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Wednesday, 20 February 2013 20:59 |
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Advanced 12-9-6-3 One-armed dumbbell snatch #25 Burpees
Intermediate 12-9-6-3 One-armed dumbbell snatch #15 Burpees or pregnant burpees
Beginner 12-9-6-3 One-armed dumbbell snatch #10 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.
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Written by Andrea
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Tuesday, 19 February 2013 18:11 |
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Rest Day |
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Written by Andrea
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Monday, 18 February 2013 17:23 |
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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 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 |
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Written by Andrea
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Sunday, 17 February 2013 20:46 |
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Advanced 3 rounds 10 back squats #95 Rest 3-5 minutes between rounds
Intermediate 3 rounds 10 back squats #65 Rest 3-5 minutes between rounds
Beginner 3 rounds 10 back squats #25-45 Rest 3-5 minutes between rounds
Follow with mobility and/or skill work. |
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Written by Andrea
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Saturday, 16 February 2013 19:29 |
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Advanced For 15 minutes do: 10 kettlebell swings 12kg 10 box jumps 10 dips
Intermediate For 15 minutes do: 10 one-armed kettlebell swings 8kg 10 box jumps or step ups 10 dips
Beginner For 12 minutes do: 10 one-armed kettlebell swings 4kg 10 step ups 10 dips
Dips: Use rings, parallel bars or bands as needed.
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Written by Andrea
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Friday, 15 February 2013 20:02 |
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Hope For Kenya Workout
Advanced For 12 minutes do: 25 squats 20 push ups 15 pull ups
Intermediate For 12 minutes do: 20 squats 15 push ups 10 pull ups or progressions
Beginner For 10 minutes do: 10 squats 10 push ups 10 pull up progressions |
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Written by Andrea
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Thursday, 14 February 2013 19:32 |
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Advanced 7 rounds 7 jerks #75 7 pull ups 7 burpees
Intermediate 6 rounds 7 jerks #45 7 pull ups or progressions 7 burpees or pregnant burpees
Beginner 5 rounds 7 jerks #15-25 7 pull up progressions 7 pregnant burpees
Use push jerks or split jerks, whichever is more comfortable.
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.
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Written by Andrea
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Wednesday, 13 February 2013 20:03 |
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Advanced
21-15-9
Hang power clean #65
Squats
Intermediate
21-15-9
Hang power clean #45
Squats
Beginner
15-12-9
Hang power clean #15-25
Squats
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Last Updated on Wednesday, 13 February 2013 20:10 |
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Written by Andrea
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Tuesday, 12 February 2013 19:14 |
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"Baby Hortman" Advanced 3 rounds 800m run 20 squats 20 pull ups 20 dips
Intermediate 3 rounds 400m run 15 squats 15 pull ups or progressions 15 dips
Beginner 3 rounds 200m run 10 squats 10 pull up progressions 10 dips
For the dips, use rings, parallel bars and bands as needed.
For the dips, use rings, parallel bars or bands as needed.
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Written by Andrea
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Monday, 11 February 2013 17:09 |
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Mnyenzeni, Kenya.
Rest Day |
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