Daily Apple

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  Daily Apple 18 May ’12

  Practice:

  Kettlebell High Pull

  Workout:

  10-8-6-4-2 reps of:

  Squats x2

  Kettlebell High Pulls @ 20kg/12kg, Left & Right

  Pull Ups

  Beginner: Scale movements and load as necessary.

  Advanced: KB @ 24kg/16kg.

  

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  Daily Apple 17 May ’12

  Practice:

  Kettlebell Swings, Double Unders

  Workout:

  5-10-15-10-5 reps of:

  Ring Dips

  Kettlebell Swings @ 20kg/12kg

  Double Unders x2

  Beginner: Scale movements and load as necessary.

  Advanced: KB @ 24kg/16kg

  

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  Daily Apple 16 May ’12

  Practice:

  Dumbbell Clean, Dumbbell Thruster

  Workout:

  12 minute ladder of:

  1 Dumbbell Clean, 1 Dumbbell Thruster

  2 Dumbbell Cleans, 2Dumbbell Thrusters

  3 Dumbbell Cleans, 3 Dumbbell Thrusters

  4 Dumbbell Cleans, 4 Dumbbell Thrusters

  5 Dumbbell Cleans, 5 Dumbbell Thrusters

  If you complete the round of 5, go to the round of 6 etc. until the 12 minutes is up. Dumbbell @ 30lbs/20lbs.

  Beginner: Scale movements and load as necessary.

  Advanced: DB @ 35lbs/25lbs.

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  Our online booking system is now live! Just click on the “Confirm Reservation” link on the left sidebar to make your class booking. When confirming your booking, please click on “Register Unpaid”. If you have any feedback or questions, please drop us a line at jonathan@rev.my. Thank you!

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  Daily Apple 15 May ’12

  Practice:

  Dumbbell Snatch

  Workout:

  20-15-10 reps of:

  Dumbbell Snatch @ 30lbs/20lbs

  Pull Ups

  Beginner: Scale movements and load as necessary.

  Advanced: DB @ 35lbs/25lbs.

  

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  Daily Apple 14 May ’12

  Practice:

  Kettlebell Clean & Push Press

  Workout:

  15 minutes for rounds of:

  5 Kettlebell Clean & Push Press @ 20kg/12kg

  10 Burpees

  10 KTEs

  Beginner: Scale movements and load as necessary.

  Advanced: KB @ 24kg/16kg.

  

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  Daily Apple 11 May ’12

  Practice:

  Kettlebell Snatch

  Workout:

  12 minutes for rounds of:

  10 Kettlebell Snatch @ 20kg/12kg, Left & Right

  10 Box Jumps @ 23″/18″

  10 Sit Ups

  Beginner: Scale movements and load as necessary.

  Advanced: KB @ 24kg/16kg.

  

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  Daily Apple 10 May ’12

  Practice:

  Kettlebell Push Jerk

  Workout:

  15-10-5 reps of:

  Kettlebell Push Jerks @ 20kg/12kg

  Squats x3

  Beginner: Squats x2, scaling movements and load as necessary.

  Advanced: KB @ 24kg/16kg.

  

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  Daily Apple 09 May ’12

  Practice:

  Kettlebell Swings, Double Unders

  Workout:

  15 minutes for rounds of:

  10 Kettlebell Swings @ 20kg/12kg

  15 Push Ups

  20 Double Unders

  Beginner: Scale movements and load as necessary.

  Advanced: KB @ 24kg/16kg, Chest-to-floor push ups.

  

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  Daily Apple 08 May ’12

  Practice:

  Turkish Get Ups

  Workout:

  Turkish Get Up, 5 minutes for reps, alternating arns.

  then:-

  100 Burpees

  Beginner: Scale movements as necessary.

  Advanced: Complete 125 reps.

  

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  Daily Apple 30 Apr ’12

  Practice:

  Mobility and movement prep

  Workout:

  15 minutes for rounds of:

  5 Pull Ups

  10 Push Ups

  15 Squats

  Beginner: Scale movements as necessary.

  Advanced: Complete 20 minutes.