Daily Apple 103111
Practice:
Mountain Climbers
Workout:
2 minutes max reps of Mountain Climbers
then:-
5 rounds of:
10 Pull Ups
10 Burpees
10 Sit Ups
Beginner: Complete 3 rounds, scaling movements as necessary.
Advanced: Complete 15 reps for each movement.
Daily Apple 28 Oct 11
Practice:
Sumo Deadlift to Highpull, Double Unders
Workout:
3 rounds of:
10 Burpees
20 Sumo Deadlift to Highpulls @ 20kg/12kg
40 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Complete 4 rounds, KB @ 24kg/16kg.
Daily Apple 27 Oct 11
Practice:
Kettlebell Swings, Knees-to-Elbows
Workout:
20 minutes for rounds of:
10 Kettlebell Swings @ 20kg/12kg
10 Push Ups
10 Knees-to-Elbows
Beginner: Complete 15 minutes, scaling movements as necessary.
Advanced: KB @ 24kg/16kg, Chest-to-floor push ups.
Daily Apple 26 Oct 11
Practice:
Kettlebell Snatch
Workout:
100 Kettlebell Snatches @ 20kg/12kg.
*These are total reps for both arms.
Beginner: Complete 70 reps, scaling load as necessary.
Advanced: KB @ 24kg/16kg. Each time you break, do 5 push ups immediately.
Daily Apple 25 Oct 11
Practice:
Kettlebell Push Press
Workout:
3 rounds of:
10 Kettlebell Push Presses @ 12kg/8kg, Left & Right,
15 Burpees
150 Rope Skips
Beginner: Scale movements and load as necessary.
Advanced: KB @ 16kg/12kg, Complete 5 rounds.
Daily Apple 24 Oct 11
Practice:
Kettlebell Thruster
Workout:
3 rounds of:
40 seconds Kettlebell Thrusters @ 20kg/12kg, Left
20 seconds Rest
40 seconds Pull Ups
20 seconds Rest
40 seconds Kettlebell Thrusters @ 20kg/12kg, Left
*Rest 1 minute between rounds.
Beginner: Scale movements and loads as necessary.
Advanced: Complete 4 rounds, KB @ 24kg/16kg.
Daily Apple 22 Oct 11
Practice:
Kettlebell Swings
Workout:
20-15-10 reps of:
Ring Rows
Box Jumps @ 23″/18″
Kettlebell Swings @ 20kg/12kg
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 21 Oct 11
Practice:
Sumo Deadlift to Highpull
Workout:
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo Deadlift to Highpull @ 20kg/12kg
Ring Dips
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg
Daily Apple 20 Oct 11
Practice:
Dumbbell Power Snatch
Workout:
8 rounds of:
20 seconds Dumbbell Power Snatch @ 30lbs/20lbs, Right
10 secs Rest
20 seconds Mountain Climbers
10 secs Rest
20 seconds Dumbbell Power Snatch @ 30lbs/20lbs, Left
10 secs Rest
20 seconds Mountain Climbers
10 secs Rest
Beginner: Scale movements and load as necessary.
Advanced: DB @ 35lbs/25lbs.
Daily Apple 19 Oct 11
Practice:
Kettlebell Clean & Jerk
Workout:
10-8-6-4-2 reps of:
Kettlebell Clean & Jerk @ 20kg/12kg
Squats x 3
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg.
