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WHITEBOARD – 29 November 2011
Workload: 10 Rounds of: 2 Handstand Push-ups 8 Kettlebell Swings (100/75lbs) Immediately after complete: 50 Knees-to-Elbows *Everytime you release from the bar perform 3 Burpees Notes: Cap 10 rounds for the Knees-to-elbows. If you are looking for a substitution for the handstand think either skill for the handstand or a strict press movement. Partial Handstand … Continue reading
WHITEBOARD – 28 November 2011
Workload: Back Squats 6 set of 3 *Use 80% of your 1 rep max for all sets/reps. Rest as needed Then: 4 Rounds of: 250m Row 10 Inverted Rows 15 Push-ups Immediately follow with: 60 Kipping Pull-ups *Everytime you rest perform 7 Box Jumps (20/14) Notes: Cap the kipping pull-ups to 10 rounds. For the … Continue reading
WHITEBOARD – 23 November 2011
Workload: 5 Rounds of: 25 Air Squats 20 Sit-ups 15 Push-ups 10 Inverted Rows 50 Double Unders Notes: You want the volume of double unders to be managable. If you can not string 10-20 consecutive double unders together consistently lower the amount per round. Long rest period after today (Thursday-Sunday). So, hit this one hard … Continue reading
