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April 18, 2015 PDF Print E-mail
Written by Andrea   
Friday, 17 April 2015 19:33


Advanced

3 rounds

20 power clean #65

20 front squat #65

20 pull ups


Intermediate

3 rounds

15 power clean #45

15 front squat #45

15 pull ups or progressions


Beginner

3 rounds

10 hang power clean #15-25

10 front squat #15-25

10 pull up progressions


If you are a beginner, new to the power clean or having back issues, start the clean from the hang position.

If your belly impedes your bar path, substitute dumbbells for the barbell.




 
April 17, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 16 April 2015 20:35


Advanced
Run 1000m
30 dumbbell press  #30
Row 1000m

Intermediate
Run 1000m
30 dumbbell press  #20
Row 1000m

Beginner
Run 800m
30 dumbbell press  #10 
Row 800m

 
April 16, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 15 April 2015 19:26


Advanced

3 rounds

20 burpees

20 dumbbell thrusters #30


Intermediate

3 rounds

15 burpees or pregnant burpees

15 dumbbell thrusters #20


Beginner

3 rounds

10 pregnant burpees

10 dumbbell thrusters #10


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.


 
April 15, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 14 April 2015 19:49


Rest Day

 
April 14, 2015 PDF Print E-mail
Written by Andrea   
Monday, 13 April 2015 20:20

 

Advanced

For 15 minutes do:

7 push press #65

10 overhead squat #65

15 knees to elbows

 

Intermediate

For 15 minutes do:

7 push press #45

10 overhead squat #45

15 knees to elbows

 

Beginner

For 12 minutes do:

7 push press #15-25

10 overhaed squat #15-25

15 knees to elbows

 
April 13, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 12 April 2015 20:37

 

Death by Deadlift

 

With a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#105

Intermediate

#75

Beginner

#45

Last Updated on Sunday, 12 April 2015 20:49
 
April 12, 2015 PDF Print E-mail
Written by Andrea   
Saturday, 11 April 2015 19:32



Advanced

3 rounds

15 shoulder press #30 dumbbells

15 dips

15 push ups

15 pull ups

 

Intermediate

3 rounds

12 shoulder press #20 dumbbells

12 dips

12 push ups

12 pull ups or progressions

 

Beginner

3 rounds

9 shoulder press #10 dumbbells

9 dips

9 push ups

9 pull up progressions

 

Use bands for the dips as needed, or scale to jump to support.


 
April 11, 2015 PDF Print E-mail
Written by Andrea   
Friday, 10 April 2015 23:18


Rest 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.

 
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