Daily Apple 31 Jan ’12
Practice:
Kettlebell Push Press
Workout:
20-15-10 reps of:
Kettlebell Push Press @ 20kg/12kg, Left & Right
Double Unders x2
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg, Double Unders x3.
Daily Apple 30 Jan ’12
Practice:
Spend 10 minutes practicing Double Unders.
Workout:
20 minutes for rounds of:
5 Pull Ups
10 Burpees
10 Sit Ups
Beginner: Complete 15 minutes.
Advanced: Sub Sit Ups with Knees-to-Elbows.
Daily Apple 20 Jan ’12
Practice:
Kettlebell Push Jerk
Workout:
10-8-6-4-2 reps of:
Kettlebell Push Jerks @ 20kg/12kg, Left & Right
Kettlebell Swings @ 20kg/12kg x2
Ring Dips
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 19 Jan ’12
Practice:
Spend 10 minutes practicing Double Unders. If you can Double Under, aim to complete 50 reps unbroken.
Workout:
3 rounds of:
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats
Beginner: Complete 15 reps for each moevement per round, scaling movements as necessary.
Advanced: Complete 25 reps for each movement per round.
Daily Apple 18 Jan ’12
Practice:
Kettlebell Snatch
Workout:
15 minutes for rounds of:
5 Kettlebell Snatches @ 20kg/12kg, Left & Right
10 Burpees
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg
Daily Apple 17 Jan ’12
Practice:
Medicine Ball Ground-to-Overhead
Workout:
3 rounds of:
15 Medicine Ball Ground-to-Overhead @ 10kg/5kg
15 Double Unders
15 Sit Ups
Beginner: Scale movements as necessary.
Advanced: Sub Sit Ups with Knees-to-Elbows.
Daily Apple 16 Jan ’12
Practice:
Kettlebell Press
Workout:
Kettlebell Press 3 sets x 3 reps, Left & Right
then:-
20-15-10 reps of:
Ring Dips
Push Ups
Squats x2
Beginner: Scale movements as necessary.
Advanced: Squats x3.
Daily Apple 13 Jan ’12
Practice:
Kettlebell Thrusters
Workout:
15 mins for rounds of:
3 Kettlebell Thrusters @ 20kg/12kg, Left & Right
5 Knees-to-Elbows
7 Push Ups
Beginner: Scale movements as necessary.
Advanced: KB @ 24kg/16kg.
Daily Apple 011212
Practice:
Turkish Get Up
Workout:
5 minutes for reps of Turkish Get Up, Left & Right
then:-
10-9-8-7-6-5-4-3-2-1 reps of:
Pull Ups
Squats x 2
Beginner: Scale movements as necessary.
Daily Apple 011112
Practice:
Single Leg Squat, Kettlebell High Pulls
Workout:
5 rounds of:
10 Single Leg Squats(alternating)
10 Ring Dips
10 Kettlebell High Pulls @ 20kg/12kg, Left & Right
Beginner: Complete 3 rounds. Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg.
