Daily Apple 29 Aug 11
Practice:
Kettlebell Swings
Workout:
8 rounds of:
30 seconds Burpees
15 seconds Rest
30 seconds Kettlebell Swings @ 20kg/12kg
15 seconds Rest
30 seconds Pull Ups
15 seconds Rest
Beginner: Complete 5 rounds, scaling movements and loads as necessary.
Advanced: KB @ 24kg/16kg
Daily Apple 27 Aug 11
Practice:
Goblet Squats, Ring Push Ups
Workout:
3 rounds of:
15 Goblet Squats @ 20kg/12kg
21 Ring Push Ups
Beginner: Scale movements and loads as necessary.
Advanced: Complete 5 rounds. KB @ 24kg/16kg
Daily Apple 26 Aug 11
Practice:
Kettlebell Clean & Jerk
Workout:
15 minutes for rounds of:
5 Pull Ups
5 Kettlebell Clean & Jerks @ 20kg/12kg, Left & Right
15 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Complete 20 minutes, KB @ 24kg/12kg.
Daily Apple 25 Aug 11
Practice:
Ring Dips
Workout:
75 Ring Dips
*Each time you break, do 10 squats immediately.
Beginner: Complete 50 reps, scaling the movement as necessary.
Advanced: Complete 100 reps.
Daily Apple 24 Aug 11
Practice:
Dumbbell Snatch
Workout:
5 sets of:
2 minutes for rounds of:
3 Dumbbell Snatches @ 30lbs/20lbs, Left & Right
5 Burpees
(1 minute rest between sets)
Beginner: Scale movements and load as necessary.
Advanced: DB @ 35lbs/25lbs
Daily Apple 23 Aug 11
Practice:
Kettlebell Swings
Workout:
3 rounds of:
21 Kettlebell Swings @ 20kg/12kg
18 Squats
15 Pull Ups
Beginner: Scale movements as necessary.
Advanced: Complete 5 rounds. KB @ 24kg/16kg.
Daily Apple 22 Aug 11
Practice:
Medicine Ball Ground-to-Overhead
Workout:
Three rounds of:
20 Medicine Ball Ground-to-Overhead @ 10kg/5kg
20 Push Ups
Beginner: Complete 15 reps of each per round, scaling movements and loads as necessary.
Advanced: Complete 4 rounds, chest-to-floor push ups.
Daily Apple 20 Aug 11
Practice:
Kettlebell Snatch, Clean & Jerk
Workout:
5 minutes for reps of:
Kettlebell Snatch @ 29kg/12kg, Left & Right
Rest 2 minutes, then:-
5 minutes for reps of:
Kettlebell Clean & Jerk @ 20kg/12kg, Left & Right
Daily Apple 19 Aug 11
Practice:
Turkish Get Up
Workout:
Turkish Get Up 2-2-2-2-2, Left & Right
then:-
With a continuously running clock, do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute.. continuing for as long as you are able. Use as many sets as needed to complete the burpees for each minute.
Beginner: Scale movements as necessary.
Advanced: Chest-to-floor burpees.
Daily Apple 18 Aug 11
Practice:
Double Unders
Workout:
3 rounds of:
30 Double Unders
15 Push Ups
15 Sit Ups
Beginner: Scale movements as necessary.
Advanced: Complete 5 rounds.
