Helen

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400m
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400m or Row 500m
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
9 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 200m or Row 25om
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
6 x Pull-ups (Jumping or Assisted)

Sorry for the Break.

Tuesday C shift


10 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
20 Squats

Keep up your intesity and work on full range of motion.

Friday

Cardio Day
5k run or 8 mile bike ride

Thursday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
95lbs Hanging Cleans
Burpees

Modified
65 lbs hanging cleans

Hanging cleans you start standing upright with the bar about mid thigh.

Wednesday

5 Rounds
run 400 meters
21 Burpees
10 knee to elbows

modified
ride the bike on a high resistance for 4 minutes
if you cant do the knee to elbows, set the bench up with a decline and do 20 decline situps.

Tuesday

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Modified
use a weight that you are comfortable with and concetrate on form.