Muscle Up, Ring PU, Rope, WB Shots, KB Snatch, KB Swing, Clean

05/30/13

3 rounds of:
Muscle Up x 1
Ring Pullups (false grip) x 5
17' Rope Ascent x 3
15' Wall Ball Shots (20) x 3
Kettle Bell Snatch (55) x 3
Kettle Bell Swing (55) x 3
Clean (95) x 3
14:21

Arms

05/29/13

Rest with arms above heart 30-60seconds between each set or superset

Superset 1:
Cable Curls (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15
Rope Press (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15

Superset 2:
Incline DB Curls (35) 4 x 10
Single Overhead DB Extension (25) 4 x 10
-
Hammer Curls (40) 4 x 12

Superset 3:
Single Cable Curls (22.5) 3 x 10
Overhead Rope Press (47.5) 3 x 10

Superset 4:
Chinups 4 x 10
Weighted Ring Dips (45) 4 x 10

W1: Situps & Weighted Pullups W2: Muscle Ups (1st RMU)

05/28/13

Workout 1
4 rounds of:
Situps x 25
Weighted Pullups (45) x 10

Workout 2
Muscle Ups (rings) x 10
(1st muscle up on rings)

PU, HSPU, RD, PS, MU, Bench Press, Straight Pulldowns

05/27/13

Pushups x 100
Handstand Pushups x 50
Ring Dips x 50
Pistol Squats x 50
Muscle Ups (assisted black band) x 20
Bench Press (135) 20, (175) 10, (225) 10
Straight Arm Pulldowns (70) x 12, 12, 12

DU, SU, KBSwing, Pistol Squat, Pullups, Squat Sclean

05/25/13

3 rounds of:
Double Unders x 50
Situps x 40
Kettle Bell Swing (53) x 30
Pistol Squats  x 20
Pullups x 10
Squat  Cleans (135) x 5

Snatch, BJ, WBS, Pushups, BJ, WBS, Clean

05/24/13

2 rounds and 24 reps of the following:
Snatch (115#)
Box Jump (24")
Wall Ball Shot (20#, 10')
Pushups x 24
Box Jump (24")
Wall Ball Shots (20#, 10')
Clean (115#)

W1: Run 3 miles, Situp, Pushup, Push Press, Deadlift, W2: Olys

05/22/13

Workout 1:
Run 3miles
4 rounds of:
Situps x 25
Pushups x 25
Push Press (95) x 25
Deadlifts (95) x 25

Workout 2:
Snatches and Cleans 65 - 95#

Cardio W1: Row 3 miles, cW2: Run, Row, W3: Chest

05/22/13

Workout 1: Cardio
Row 4800m
(20:15)

Workout 2: Cardio
Run 1600m
Row 800m
Run 800m
Row 800m

Workout 3: Chest
Pushups x 70-10-10-10 (1:55)
Ring Pushups 5 x 10
Bench Press (135) 20, (225) 10, (275) 8, (225) 10, (185) 10
Wall Bal Shots x 100 (5:59)
Ring Dips x 20, 10, 10

W1:Ride, Snatch, Run 2, Abs, Ride & W2: Muscle Ups, Rope Climb

05/21/13

Ride 7 miles

Workout 1:
Snatch (65) 10, (95) 10, (135) 10, (155) 2, (175) 2
Run 2 miles
Siptups (abmat) x 100
Hollow Holds 20 seconds x 6

Ride 7 miles

Workout 2:
3 rounds of:
Muscle Ups (assisted) x 10
Rope Ascent (15') x 2

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

Ride 15 miles, Rope, Rings

05/19/13

Ride 15 miles (mixed)
False Grip Pullups (rings) x 10
Muscle Ups (assisted) x 10
Rope Ascent (16') x 5

Plank, SU, TGU, T2B, Squat, KBS, WBS, Thruster, Burpee

05/18/13

Plank 3 x 60seconds
Situps x 50
Turkish Getup (25) x 50 (25 R/L)
Squat x 50
Kettle Bell Swing (53) x 50
Wall Ball Shots (20) x 50
Thruster (45) x 25
Burpee x 25

Bike, Legs, Bike

05/17/13

Bike 7 miles (hills)

Squat (45) 20, (135) 20, (225) 15, (275) 8, (135) 20
Front Squats (95) 12, (135) 11, (175) 10
Leg Press (550) 20, (640) 20, (730) 20
Lunges x 90, (140) 10

Bike 7 miles (hills)

W1: Run 6 miles, Arms, W2: Weighted Ring Dips

05/16/13

Workout 1:
Run 6 miles
Cable Curls (32.5) 15, 15, 15, 15, 15
Rope Press (42.5) 15, 15, 15, 15
Overhead Rope Extension (37.5) 12, 12, 12
Ring Dips 3 x 10

Workout 2:
Weighted Ring Dips (45) 10, (60) 3 x 10

Chest

05/15/3

Pushups x 100
Ring Pushups 4 x 10
Bench Press (135) 20, (225) 10, (275) 7, 3 (315) 4
Cable Flys (25) 12, (30) 10, 10, 10

Bike, Run, "the seven", Run, Bike

05/14/13

Bike 7 miles (hills)

Run 2.5 miles
7 rounds for time of:
Handstand Pushups x 7
Thruster (135) x 7
Knees to Elbows x 7
Deadlift (245) x 7
Burpees x 7
Kettle Bell Swing (53) x 7
Pullups (strict) x 7
(27:23)
Run 1 mile

Power Cleans, Pullups & "Kelly" 400m, BJ, WBS

05/13/13

Complete the following in reps of 10-9-8-7-6-5-4-3-2-1:
Power Cleans (75% of body weight)
Pullups (strict)
(15:00)
"Kelly"(- 2 rounds, no time)
3 rounds of:
400m run
Box Jump 24" x 30
Wall Ball Shots (20) x 30

Run 3.5 miles

05/12/13

Run 3.5 miles

Oly Lifts: Snatch & Cleans

05/10/13

W1:
Warmup
Snatch (65) 10, (95) 10, (135) 4, (155) 4, (175) 2, 2, 2
Clean (95) 10, (135) 10, (185) 4, (225) 2

W2:
Snatch (115) 4, 4
Clean (115) 4, 4, 4, (135) 2, (225) 1- 1- 1- 1
Muscle Ups x 4

Run, Abs, Arms

05/09/13

Run 5k
4 rounds of:
Hollow Holds (30 seconds) x 3
Situps (abmat) x 25
Plank 45 seconds

Bicep Curls
Triceps Presses

KB Swing, HSPU, Box Jump, Muscle Up, Bike

05/08/13

5 rounds:
Kettle Bell Swing (55) x 25
Box Jump 20" x 15
Handstand Pushup x 10
Muscle Up (bar) x 5

Bike 14 miles (hills)

Bike, Dead, Pullup, Clean & Jerk, Toes to Bar, Bike

05/07/13

Bike 7 miles (hills)

5 rounds for time:
Deadlift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Toes to Bar x 20
(46:00)

Bike 7 miles (hills)

W1:"Elizabeth" Double Unders & OHS, W2: Arms and Calves

05/06/13

Bike 7 miles (hills)

Workout 1:
Reps of 21-15-9 of:
Snatch (135)
Ring Dips
(5:00)
2 minute Rest
4 rounds of:
Double Unders x 30
Overhead Squat x 10
6:57

Workout 2: Arms & Calves
Cable Curls
Rope Press

Single Cable Curls
Overhead Rope Extension

Incline DB Curls
DB Single Overhead Extension

Hammer Curls

Calf Raises
Seated Calf Raises

Bike 7 miles

Run 5k (Color Run), Bike OLYs (light)

05/05/13

Ran 5k (Bucs Thundering Towards a Cure)
(client's pace)

Ride 16 miles
20 pushups
4 muscle ups

Hang Clean (65) 15, 15, 15
Muscle Snatch (65) 15, 15, 15

Du, Burpees, T2B, Situps, Sntach, Pullups

05/03/13

4 rounds of:
Double Unders x 30
Burpees x 20

4 rounds of:
Toes 2 Bar x 15
Abmat Situps x 20
Snatch (95) x 15
Pullups x 20

Run & Chelsea

05/02/13

Run 3 miles

Complete the following Every Minute On the Minute for 30 minutes:
Pullups x 5 (150 total)
Pushups x 10 (300 total)
Squats x 15 (450 total)

Ride, W1: Chest, DU, Row, W2: Run 2miles, Ride

05/01/13

Ride 7 miles (hills)

Workout1: Chest
Pushups x 100 (1:51, PR)
Ring Pushups x 50
Bench Press (135) 15, (185) 12, (225) 10, 10, (135) 15
Cable Flys (hi) (20) x 12, 12, 12, (mid) (20) x 12, 12,  (low) (20) 10, 10
Double Unders x 110
Row 1600m 7:38

Workout 2: Run 2 miles

Ride 7 miles (hills)