Snatch, Overhead Squat, Squat, Box Jump, Toe-to-Bar & Ring Work

06/28/13

5 rounds of:
Snatch (135) x 10
Overhead Squat (135) x 10
Squat (135) x 10
Box Jump (24") x 10
Toe-to-Bar x 10
---
Ring Work

Burpees & Double Unders, Cleans & Burpees, Situps, Arms

06/27/13

AMRAP (12 minutes):
10 Burpees
25 Double-Unders
(8 rounds)

3 rounds of:
Hang Clean (135) x 15
Burpees x 15
(22:35)

Situps x 100

Arms:
Cable Curls
Rope Extensions
Incline DB Curls
Single-arm Overhead Extensions
Hammer Curls
Overhead Rope Extensions
Chin Ups
Ring Pushups

Clean & Jerk, Squat, Lateral Bar Jump Burpees

06/26/13

5 rounds of:
Clean & Jerk (115) x 7
Rear Squat (115) x 14
Lateral Bar Jump Burpees x 21
(25:20)

Rings, Snatch, Situps

06/25/13

Rings: Muscle-ups, Skin-the-Cat, Lowers, Uppers
4 rounds of:
Snatch (65) x 10
Situps x 25
---
Plus 1 set of 10 snatches at the end (50 total)

W1: Arms, W2: Burpee Pullups, Situps

06/21/13

Workout 1: Arms
Superset 1:
Cable Curls 4 x 20
Rope Press 4 x 20
Superset 2:
Incline DB Curls 4 x 20
Single Overhead Extensions 4 x 20
Superset 3:
21 Curls x 3
Overhead Rope Extension 3 x 15
Superset 4:
Hammer Curls 3 x 12
Skull Crusher 3 x 10
Superset 5:
Weighted Ring Dips (40) 4 x 10
Weighted Ring Rows (40) 4 x 10

Workout 2:
Burpee Pullups (bar 6 inches overhead) x 100
Situps x 100

W1: 4 mile run, sit-ups & W2: legs

06/20/13

Workout 1
Run 4 miles
Sit-ups x 100

Workout 2: legs
Lunges x 100
Calf Raises (190) 10, (250) 10, 10
Leg Press, (10 full range, 10 short) (450), (540), (630), (720), (810)
Squat (deep) (135) x 20, (185) 4 x 20
Dead lift (135) 10, (185) 10, (225) 10, (275) 10
Hip Extension 3 x 20

Row, W1: OHS, T2B, W2: HSPU, PU, KBS, SU, Burpees

06/19/13

Warmup: Row 1600m

Workout 1:

7 rounds of:

Overhead Squat (135) x 7

Toes to Bar x 14

(18:11)

(Immediately followed by workout 2)

Workout 2:

Handstand Push-ups x 30

Pull-ups x 40

Kettle Bell Swing (55) x 50

Sit-ups x 60

Burpees x 70

(23:00)

Bike & Run

07/18/13

Bike 6 miles (20:00)

Run 2 miles (17:00)

Rope, WB Shots, Box Jump, KB Swing, Thruster, Clean, Snatch, Burpee, Muscle-Ups

06/17/13

3 rounds of:
17' Rope Ascent x 2
Wall Ball Shots (20#) x 10
24" Box Jumps x 10
Kettle Bell Swing (55#) x 10
Thruster (95#) x 10
Clean (95#) x 10
Snatch (95#) x 10
Burpee x 10
Muscle-Ups x 5
(35:05)

Biggest Loser 5k, Rockford

06/15/13

Biggest Loser 5k, start time 7:00am
(24:45) 4th in age bracket (35-39), 47th overall (1000+)

MedBall Workout, Row & Core

06/14/13

Run 600m with 20# medicine ball
Forward Jumps (over medball) x 20
Lateral Jumps (over medball) x 20
Run 400m w/20# medball
20# Medball Cleans x 20
Punch & Sprawl on medball x 20
Run 200m w/medball
20# Wall Ball Shots x 20
Single-Arm Medball Throws (20#) x 20
100' Sprints x 20
Row 3200 k

Core Workout
4 rounds of:
L-Sit (rings) 30', 20', 15', 15'
Hollow Hold 20'
Situps x 20
Toes to Bar x 10

Row & Burpees

06/13/13

3 rounds:
Row 1000m
Burpees x 25

Rest Week -No Upper Body Work!! Run, Bike & Legs Only!!!

06/11/13

No upper body work. Right pec/shoulder feels strained? Right elbow needs to be chopped off and replaced, but a weeks worth of rest might suffice.

Urban Warrior Dash - Chicago

06/08/13

Matt, Adam, Gina, Me

5 mile with obstacles.
(55 minutes)

W1: Gymnastics (MU, HSPU, HSW, RPU) & W2: Olys

06/07/13

Workout 1: Gymnastics
4 rounds of:
Ring Muscle-Ups x 5
Handstand Pushups x 10
---
4 rounds of:
Bar Muscle Ups x 5
Handstand Walks 40'
---
4 rounds of:
Ring Pushups x 10
Handstand Pushups x 5
---
5 rounds of:
Skin the Cat (Bar) x 1
L-Sit to SKin the Cat to Lower Downs (rings) x 1

Workout 2: OLYs
Snatch
Clean & Jerks
Squat Cleans

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
---
24" Box Jump (weighted vest) x 50

Arms

06/03/13

Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100

Muscle Ups, Ring Dips, HSPU, Ring Pushups, Handstand Walk

06/03/13

Muscle Ups (bar) x 15
Ring Dips x 30
Handstand Pushups x 30
Ring Pushups x 30
Handstand Walks

Color Vibe 5k (not timed) & Jack Pine Savage 5k (timed)

06/01/13
Color Vibe 5k
Run/walk w/client

06/02/13
Jack Pine Savage 5k
Run/Walk w/client
(28:50)

W1:"Murph" & W2:Legs

05/31/13

Workout 1: Murph
Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1mile
44:00

Workout 2: Legs
Warmup
3 rounds of:
Box Jumps (20") w/weighted vest x 20
BoxJumps (30") x 20
--
Lunges x 100
Leg Press (540) x 20, (720) x 15, 15, 15
Front Squat (185) 10, 10, 10
Rear Squat (225) 10, 10, 10