Daily Apple 30 Nov ’11
Practice:
Kettlebell Press
Workout:
20 minutes for rounds of:
3 Kettlebell Presses @ 16kg/8kg, Left & Right
7 Pull Ups
15 Squats
Beginner: Complete 15 minutes, scaling movements and loads as necessary.
Advanced: KB @ 20kg/12kg.
Daily Apple 29 Nov ’11
Practice:
Kettlebell Swings, Double Unders
Workout:
3 rounds of:
15 Burpees
15 Kettlebell Swings @ 20kg/12kg
30 Double Unders
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg, complete 50 Double Unders each round.
Daily Apple 28 Nov ’11
Practice:
Kettlebell Single Arm Swings, Kettlebell Clean, Kettlebell Front Squat
Workout:
18 minutes for rounds of:
3 Kettlebell Swing + Clean + Front Squat @ 20kg/12kg, Left & Right
10 Push Ups
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 25 Nov 11
Practice:
Kettlebell Swings, Kettlebell Sumo Deadlift to High Pull
Workout:
7 minutes of:
10 Kettlebell Swings @ 20kg/12kg
10 Push Ups
Rest 3 minutes, then:-
7 minutes of:
10 Kettlebell Sumo Deadlift to High Pulls @ 20/12kg
10 Mountain Climbers
Daily Apple 24 Nov 11
Practice:
Kettlebell Push Jerks
Workout:
10-8-6-4-2 reps of:
Kettlebell Push Jerks @ 20kg/12kg, Left & Right
Squats x2
Sit Ups x2
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg, squats x3.
Daily Apple 23 Nov 11
Practice:
Kettlebell Press
Workout:
Kettlebell Press 3 sets x 5 reps, Left & Right
then:-
100 Burpees
Beginner: Complete 75 reps, scaling movement as necessary.
Advanced: Complete 150 reps.
Daily Apple 22 Nov 11
Practice:
Kettlebell Snatches
Workout:
15 minutes for rounds:-
5 Kettlebell Snatch @ 20kg/12kg
10 Ring Dips
10 Power Lunges(alternating)
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 21 Nov 11
Practice:
Turkish Get Up
Workout:
5 minutes for reps of Turkish Get Ups, Left & Right
then:-
5 rounds of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
Beginner: Scale movements as necessary.
Advanced: Complete 7 rounds.
Daily Apple 18 Nov 11
Practice:
Kettlebell Thrusters
Workout:
10-8-6-4-2 reps of:
Kettlebell Thrusters @ 20kg/12kg, Left & Right
Pull Ups
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg. Pull Ups x 2.
Daily Apple 16 Nov 11
Practice:
Kettlebell Highpulls, Kettlebell Push Press
Workout:
Three rounds of:
12 Kettlebell Highpulls @ 20kg/12kg, Left & Right
12 Kettlebell Push Press @ 20kg/12kg, Left & Right
Beginner: Complete 10 reps for each movement, scaling load as necessary.
Advanced: Complete 15 reps for each movement, KB @ 24kg/16kg.
