Daily Apple 30 Sep 11
Practice:
Dumbbell Snatches
Workout:
20-15-10 reps of:
Burpees
Dumbbell Snatches @ 30lbs/20lbs, Left & Right
Beginner: Scale movements as necessary.
Advanced: DB @ 40lbs/25lbs.
Daily Apple 29 Sep 11
Practice:
Dumbbell Hang Power Clean & Jerk
Workout:
10-8-6-4-2 reps of:
Dumbbell Hang Power Clean & Jerk @ 30lbs/20lbs, Left & Right
Knees-to-Elbows
Beginner: Scale movements as necessary.
Advanced: DB @ 40lbs/25lbs, Knees-to-elbows x 2
Daily Apple 28 Sep 11
Practice:
Kettlebell High Pull, Medicine Ball Thruster
Workout:
3 rounds of:
10 Kettlebell High Pulls @ 20kg/12kg, Left & right
15 Medicine Ball Thrusters @ 10kg/5kg
Beginner: Scale movements and loads as necessary.
Advanced: Complete 5 rounds.
Daily Apple 27 Sep 11
Practice:
Kettlebell Push Press
Workout:
15 minutes for rounds of:
3 Kettlebell Push Press @ 20kg/12kg, Left & Right
5 Box Jumps @ 23″/18″
7 Push Ups
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg, chest-to-floor push ups.
Daily Apple 26 Sep 11
Practice:
Kettlebell Swings
Workout:
3 rounds of:
150 Rope Skips
21 Kettlebell Swings @ 20kg/12kg
12 Pull Ups
Beginner: Scale movements as necessary.
Advanced: Complete 4 rounds, KB @ 24kg/16kg.
Daily Apple 24 Sep 11
Practice:
Double Unders, Knees-to-Elbows
Workout:
3 rounds of:
30 Double Unders
15 Knees-to-Elbows
10 Push Ups
Beginner: Scale movements as necessary.
Advanced: Complete 5 rounds.
Daily Apple 23 Sep 11
Practice:
Sumo Deadlift to Highpull
Workout:
5 rounds of:
1 minute Burpees
30 seconds Rest
1 minute Sit Ups
30 seconds Rest
1 minute Sumo Deadlift to Highpull @ 20kg/12kg
30 seconds Rest
Beginner: Complete 3 rounds, scaling movements and load as necessary.
Advanced: KB @ 24kg/16kg
Daily Apple 22 Sep 11
Practice:
Kettlebell Thrusters
Workout:
3 rounds of:
15 Kettlebell Thrusters @ 20kg/12kg, Left & Right
15 Pull Ups
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg
Daily Apple 21 Sep 11
Practice:
Kettlebell Press, Kettlebell High Pull
Workout:
Kettlebell Press 3 sets x 5 reps, Left & Right
then:-
20-15-10 reps of:
Ring Dips
Kettlebell High Pulls @ 20kg/12kg
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 20 Sep 11
Practice:
Kettlebell Swings
Workout:
15 minutes for rounds of:
10 Squats
10 Kettlebell Swings @ 20kg/12kg
10 Push Ups
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg, Chest-to-floor push ups.
