Daily Apple 30 Dec ’11
Practice:
Kettlebell Thrusters
Workout:
5 rounds of:
7 Kettlebell Front Squats @ 20kg/12kg, Left & Right
10 Pull Ups
15 Push Ups
Beginner: Complete 3 rounds, scaling movements as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 29 Dec ’11
Practice:
Double Unders
Workout:
15 minutes for rounds of:
10 Ring Dips
15 Squats
20 Double Unders
Beginner: Scale movements as necessary.
Daily Apple 28 Dec ’11
Practice:
Kettlebell Sumo Deadlift to Highpull, Kettlebell Push Jerks
Workout:
20-15-10 reps of:
Kettlebell Sumo Deadlift to Highpull @ 2okg/12kg
Kettlebell Push Jerks @ 20kg/12kg, Left & Right
Daily Apple 27 Dec ’11
Practice:
Kettlebell Snatch
Workout:
10-8-6-4-2 reps of:
Kettlebell Snatches @ 20kg/12kg, Left & Right
Burpees
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg, Burpees x2.
Daily Apple 23 Dec ’11
Practice:
Squats
Workout:
15 minute for rounds of:
10 Push Ups
20 Squats
Beginner: Scale movements as necessary.
Advanced: Chest-to-floor Push Ups.
Daily Apple 22 Dec ’11
Practice:
Kettlebell Push Press
Workout:
3 rounds of:
15 Burpees
7 Kettelbell Push Presses @ 20kg/12kg, Left & Right
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 21 Dec ’11
Practice:
Kettlebell Press, Kettlebell Row
Workout:
15 minutes for rounds of:
1 Kettlebell Press @ 20kg/12kg, Left & Right
3 Kettlebell Rows @ 20kg/12kg, Left & Right
15 Squats
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 20 Dec ’11
Practice:
Kettlebell Swings
Workout:
5 rounds of:
10 Burpees
10 Pull Ups
10 Kettlebell Swings @ 20kg/12kg
Beginner: Complete 4 rounds, scaling movements and load as necessary.
Advanced: Complete 6 rounds, KB @ 24kg/16kg.
Daily Apple 19 Dec ’11
Practice:
Kettlebell Thrusters
Workout:
10-8-6-4-2 reps fo:
Kettlebell Thrusters @ 20kg/12kg, Left & Right
Push Ups x 2
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 16 Dec ’11
Practice:
Kettlebell Press, Medicine Ball Ground-to-Overhead
Workout:
Kettlebell Press 3 sets x 5 reps, Left & Right(rest 2 minutes between sets)
then:-
20-15-10 reps of:
Box Jumps @ 23″/18″
Medicine Ball Ground-to-Overhead @ 10kg/5kg
Beginner: Scale movements and load as necessary.
