Back

12/31/14

Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (365) 10
Barbell Row 4 x 10
Cable Row 3 x 10
Wide Grip Rear Pulldown 3 x 10

Bench, Pulldowns, Double Unders, KB Swing

12/30/14

Bench Press (135) 10, (225) 6, (275) 4, (315) 6x6
Pulldowns (180) 6, (240) 6x6

4 rounds of
Double Unders x 25
KB Swing (53) 25

Squat, Press, Extension

12/29/14

Squat (135) 10, (225) 4,  (275) 4, (315) 3 x 10
Leg Press (910) 3 x 12
Extensions 4 x 12

Back

12/23/14

Deadlift (135) 6, (225) 6, (275) 3, (315) 3,  (365) 6 x 6
Rear Pulldowns 5 x 12
Barbell Rows 4 x 10
Smith Rear Shrug 4 x 12

Chest

12/22/14

Bench (135) 10, (185) 10, (225) 4, (275) 2, (315) 2, (365) 2, (225) 20
TechnoGym Press 4 x 15
Cable Flys 4 x 12
Ring Dips 3 x 10

Squat & Leg Press

12/19/14

Squat (135) 10, (225) 6, (265) 6 , (305) 6, (345) 4, (385) 4, (405) 3 x 2
Leg Press (820) 3 x 12

Snatch & Shoulders

12/18/14

Snatch (95) 5, (115) 2, (135) 2, (155) 2, (175) 2, (185) 2
Cable Side Raise 4 x 12
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
DB Shrug 4 x 12
Rear Smith Shrug 4 x 12

Deadlift (PR), Row, Pulldown

12/17/14

Deadlift (135) 10, (225) 5, (275) 2, (315) 1, (365) 1, (405) 1, (455) 1 (PR +20#)
Barbell Row (135) 15, (185) 12, (225) 10, 10
Wide Grip Pulldown (220) 10, (240) 10, (260) 10

12/16/14 - Clean

12/16/14

Hang Clean (95) 2 x 5, (135) 5
Power Clean (185) 2, (205) 2, (225) 2
Clean (185) 2, (205) 2, (225) 2, (255) 1

Legs

12/10/14

Front Squat (135) 10, (185) 4, (225) 2, (275) 2, (315) 1, (345) 1
Leg Press 3 x 12
Weighted Lunges (135) 3 x 20

12/09/14 - Chest & Situps

12/09/14

Bench Press (295) 6x6
Incline DB Press (90) 12, (105) 12, (110) 12, (120) 10
TechnoGym Press 3 x 12
TechnoGym Fly 3 x 12
Cable Crossover 3 x 12

Situps x 100

Deadlift, Row, Snatch

12/08/14

Deadlift (75%1RM + 25#) 6x6

Row 1000 meters
DB snatches (20/40#) x 50
Row 750 meters
DB snatches (20/40#) x 35
Row 500 meters
DB snatches (20/40#) x 20

Shoulders

12/05/16

Jerks
Upright Row
Cable Side Raise
Cable Front Raise
TechnoGym Shoulder Press
Machine Rear Fly
Smith Rear Shrug
DB Shrug

Legs (squat 1RM)

12/04/14

Squat (135) 10, (225) 5, (275) 2, (315) 2, (365) 2, (405) 1, (425) 1, (455) 1
Leg Press 4 x 20
Extensions 4 x 15

Sqaut & Arms

12/03/14

Squat (95) 10, (135) 10, (225) 4, (275) 4, (325) 3x4, (365) 2x2, (405) 1, (425) 1

--ss--
Cable Hammer Curl 4x12
Rope Press Down 4x12
---
21 Curls x 3
Close Grip Bench 3 x 12
---
Single Arm Pulldown Curls 4 x 12
Press Down 3 x 12

Chest & Abs

12/02/14

Bench Press (315) 10x3

--ss--
TG Chest Press 4x10
TG Fly 4x10
---
Incline Cable Fly 4 x 12
DB Fly 4 x 10
Machine Fly 3 x 10

5 rounds of:
Toes to Bar x 10
Situps x 10

Deadlift, Row, Pulldown, Pullup

12/01/14

Deadlift (375) 10x3
Barbell Row 4 x 12
Wide Grip Rear Pulldown 4 x 10
TechnoGym Pulldown 4 x 10
Pullups 2 x 10
Chinups 2 x 10
Kipping Pullup 2 x 10

Squat, Row, Situps, Extensions

11/24/14

Squat (70% + 30) 4 x 9

4 rounds of:
Row 400m
GHD Situps x 15
Hip Extensions x 15

Squat & Deadlift

11/22/14

Squat (365) 10x3
Deadlift (335) 7x5

11/21/14- Squat & Bench

11/21/14

Squat (345) 7x5
Bench (275) 5x5

Back & Chest

11/21/14

Rear Pulldown 4 x 12
Wide Grip Pulldown 3 x 12
LF Incline Press 7 x 12
Barbell Rows 4 x 12
Incline DB Fly 4 x 12
TechnoGym Pulldown 3 x 12
TechnoGym Fly 3 x 12
Cable Fly 3 x 12
Chinups 3 x 10

Squat, Deadlift, Row, Situps, Jerk

11/19/14

Squat (325) 5x7
Deadlift (315) 6x6

3 rounds of:
Row 250m
GHD Situps x 10
Jerk x 2

Snatch & Shoulders

11/18/14

Snatch (hang & floor) (60%) 2, (70%) 2, (80%) 2, (90%) 2

Cable Side Raise 4 x 12
Cable Front Raise 4 x 12
DB Side Raise 4 x 12
TechnoGym Shoulder Press 4 x 12
Rear Machine Fly 4 x 12

Squat, Bench, Situps, Burpees

11/17/14

Squat (70% +20lbs) 4x9
Bench (70% +15lbs) 6x6

Situps x 40-30-20-10
Burpees x 10-20-30-40

11/15/14 - Squat

11/15/14

Squat (85%1RM=345) 10x3

11/14/14 - Squat & Calves

11/14/14

Squat (80%) 7x5
Standing Calf Press 5 x 12
Seated Calf Press 3 x 15

W1 Deadlift, W2 Arms & W3 Row, Situps, Hip Extensions

11/13/14

Workout 1 Deadlift (85%) 3x10


Workout 2 Arms

Concentration Curls
Single Arm DB OHExtension
LF Machine Curl
LF Triceps Press
Barbell 21 Curl
Dips
LF Preacher Curl
Rope Pressdown


Workout 3

8 rounds of:
Row 250m
Situps x 25
Hip Extensions x 10

Back

11/11/14

Row 3k

Clean & Jerk (65%) 5x1, (75%) 5x1, (85%) 5x1
Barbell Row 4 x 10
Cable Rows 4 x 12
Rear Smith Shrug 4 x 12
Reverse Shrug x 4 x 10
Pullups x 50
Chinups x 50

Row, Squat, Bench

11/10/14

10 rounds of:
Row 250m (1:45/500m pace)
Rest 30 seconds
---

Squat (70%) 4 x 9
Bench (85%) 10 x 3

Shoulders & Arms

11/08/14

LF Machine Curls 4 x 20
LF Triceps Press 3 x 15
Alternate DB Curl 3 x 10
Overhead Single Arm DB Extension 3 x 12
Cable Side Raise 4 x 12R/12L
Cable Front Raise 4 x 12R/12L
Machine Rear Fly 4 x 12
Seated DB Press (50) 20 (90) 15, (100) 12, (105) 10, (80) 10
DB Side Raise 4 x 12
DB Rear Fly 4 x 12
Alternate DB Curls 3 x 10

Legs

11/07/14

Squat (85%) 5
Deadlift (80%) 8 x 4
Leg Press 3 x 20
Leg Extensions 3 x 15
Lunges 3 x 20

Box Jumps, Power Clean & Back

11/06/14

EMOM 10 minutes
Box Jumps (42") x 3
Power Clean (145) x 3
---

Barbell Rows (135) 20, (185) 15, (205) 12, (225) 2 x 10
Rear Smith Shrug 4 x 12
Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12

W1 Squat, Bench & W2 Situps, Back Extensions, Row

11/04/14

Workout 1

Squat (135) 5, (225) 5, (275) 5, (315) 5, (335) 5
Bench Press (135) 4, (185) 4, (225) 4, (275) 4, (305) 8 x 4


Workout 2

Row 200m
Hip Extensions x 10
GHD Situps x 10

W1 Shoulders & W2 DUs, KB Swing, Situps, Pushups, T2B

11/04/14

Workout 1 Shoulders

Band Raises (F/S/R) 4 x 10
Side Cable Raise 4 x 12
Front Cable Raise 4 x 12
Rear Machine Fly 4 x 12
Upright Row 4 x 10
DB Side Raise 4 x 10
Handstand Pushups 3 x 10
TechnoGym Press 3 x 10


Workout 2

4 rounds of:
Double Unders x 35
KB Swing (35/3#) x 25
Situps x 20
Pushups x 15
Toes to Bar x 10

Squat, Deadlift , Double Unders, Wall Balls, Pullups

11/03/14

Squat (80%) x 5
Dealift (75%) 5 x 7


35-25-15 reps of:
Double Unders
Wall Balls
Pullups

Back & Chest

11/02/14

Wide Grip Pulldowns (100) 2 x 10F/10R, (200) 12, (220) 10, (240) 10
Barbell Rows (135) 15, (185) 12, (225) 10, 10
Straight Arm Pulldowns 4 x 12
Rear Smith Shrug (185) 3 x 10
DB Shrug (115) 3 x 10
TechnoGym Press 4 x 10
TechnoGym Fly 4 x 10
Cable Crossovers 4 x 12
Dips 3 x 15

11/01/14 - Spartan Race - Miller Park, Milwaukee

11/01/14

Spartan Race 4 miles plus obstacles

Squat & Shoulders

10/31/14

Squat (70%) 5x4, (75%) x5, (80%) 2x2, (90%) 1
Jerks (75%) 5x3
Upright Row 4x8
Rear Smith Shrug 4x8
DB Shrug 4x8
DB Side Raise 4 x 12
DB Rear Fly 4 x 12

Arms & Calves

10/30/14

Cable Curls
Rope Press Down
Barbell Curl
Close Grip Bench
Incline DB Curls
Kickbacks
LF Machine Curl
Dips

Standing Calf Raise
Seated Calf Raise Calf Leg Press

Squat, Deadlift, Plank, KB Swing

10/29/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)

Deadlift (70%) 6x6
(300)

3 rounds of:
Body Squat x 25
Alternating Plank x 20
Kettle Bell Swing x x 15

Jerks, Double Unders, Burpee Box Jump, Push Press

10/28/14 - Workout 14.44.2

Jerks 8x3

4 rounds of:
Double Unders  x 30
Burpee Box Jump x 20
GHD Situps x 10

Squat, Bench, Run, KB Swing, Pullups

10/27/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)
Bench (70%) 6x6
(270)

2 rounds of:
Run 400m
KB Swing (53) 30
Pullups x 30

Legs & Run

10/24/14

Squats (135) 4, (225) 4, (275) 2, (315) 2, (365) 1, (385) 1, (405) 1, (315) 3 x 5
Lunges (135) 10, (185) 10, (205) 2 x 10
Extensions 4 x 15

Run 1 mile x 2

Shoulders

10/23/14

Double Unders x 100

For Time:
Clean & Jerk (95/135) x 60
---

Upright Row 4 x 10
DB Press 3 x 10
Side Raise 3 x 12
Front Raise 3 x 12
Rear DB Fly 3 x 12
Rear Machine Fly 3 x 12

Legs & GHD

10/22/14

Front Squat (70%) 3x5, (80%) 5x3   (245)(275)
Leg Press 3 x 20
Extensions 4 x 15

4 rounds of:
GHD Situps x 10
Hip Extensions x 10

Back

10/21/14

Deadlift (70%) 6x6
Barbell Rows 4 x 10
Seated Rows 4 x 15
Pulldowns 4 x 10
Straight Arm Pulldowns 3 x 10
Rear Smith Shrugs 4 x10
Hex Bar Shrugs 4 x 10

10/20/14 - Snatch, Row, Situps, Pullups, Handstands

10/20/14

Snatch (95) 3 x 3, (135) 6 x 5
4 rounds of:
Row 500m
Situps x 25
---
Pullups (strict) x30
Handstands

10/19/14 - FLips, S2OH, Squat, Rope, Row, Burpees, Sprint, Crawl

10/19/14

Max Reps 1 minute, 1 minute recovery:
Tire Flips
Shoulder to Overhead (85/115)
Squat (125/185)
---

Max Reps 2 minutes, 1 minute recovery:
Rope Climbs
Row (calories)
Burpees 
---

2 rounds of:
Sprint 150y
Bearcrawl 150y

10/18/14 Urbanathlon, Chicago - 4 miles, 10 obstacles

10/18/14

Urbanathlon, Chicago - 4 miles, 10 obstacles

- Palette Hurdles
- Low Crawl
- Marine hurdles
- Stadium Stairs x 4
- Monkey Bars
- Parallel Bars
- Belly Crawl under cars
- Taxi cab hurdles
- Cargo net climb
- 8' wall
(1:10:00)

10/17/14 Drop-in at CrossFit Supercell - OHS, Snatch, Deadlift, Squat, DUs

10/17/14

Overhead Squat x 3-3-3-3-3-3-3 (225)

For time:
Overhead Squat (65/95) 30
Hang Snatch (65/95) 30
Snatch (65/95) 30
Deadlift (65/95) 60
Squat 60
Double Unders x 90
(15:01)

Pressing, Situps, Extensions

10/16/14

Pushups x 100
Bench Press (70% +) 5 x 2
Shoulder Press 4 x 8
(Clean x 1, Jerk x 5) x 6
Situps x 100
Back Extensions x 50

Row, Squat, Toes to Bar, Situps

10/15/14

Row 1000m
Lunges 3 x 20
Back Squat (80%) 7 x 5
Front Squat (80%) 5 x 2

3 rounds of:
Toes to Bar x 15
GHD Situps x 10
---

Row 1000m

W1 "Annie" & W2 Deadlift, Muscle Ups, Bar Rows, Pulldowns

10/14/14

"Annie" crossfit.com
50-40-30-20-10 reps of:
Double Unders
Situps
---


5 rounds of:
Deadlift (225) 16, (275) 12, (315) 8, (365) 4, (405) 2
Muscle Ups x 2-4-6-8-10
---

Barbell Rows (135) 12, (185) 12, (205) 12, (135) 12
Pulldowns (heavy) 3 x 10

Squats & Lunges

10/13/14

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 2, (385) 2, (400) 1
Front Rack Lunges (135) 5 x 20

W1 Row, Rope, Flip, BJ's, Thruster, Squat, GHD, Carries, KB Swing

10/13/14

Workout 1

Row 200m
Rope Climb (15') 2
Row 200m
Tire Flip x 4
Row 200m
Box Jump (24") 6
Row 200m
Thruster (65/95) 8


Workout 2

Row 1000m
Back Squat (BW, 205) 20
GHD Situps x 20
Tire Flips x 20
Box Jump (32" w/20# Medball) x 20
Row 1000m


Workout 3

DB Farmers Walk (150) 150y
Sandbag Carry (100) 150y
KB Swing (53/70)
Row 500m

W1 Clean & W2 Jerk, Pullups, Dips, Situps, Curls, Cleans

10/10/14

Workout 1

Clean (135) 4, (185) 4, (205) 4, (225) 4, (245) 2, (225) 2



Workout 2

5 rounds of:
Jerk (95) 15, (135) 12, (185) 9, (205) 6, (225) 3
Pullups x 3-6-9-12-15
---

3 rounds of:
Situps x 18
Ring Dips x 15
Curls (45) x 12
Cleans (135)  x 9

Run, Squat, Snatch, Chinup, Burpee, Run

10/09/14

WOD by Danielle Doll

Run 1 mile

5 rounds of:
Squat x 20
Snatch (65/115#) 10
Chinup/Pullup (strict) x 10
Burpees x 20
---

Run 1 mile

NED (23:11) just 5 rounds, no run!

W1 Deadlift (PR) & W2 Situps, C2B Pullups, T2B, Slamballs

10/08/14

Workout 1

Deadlift x 2-2-2-2-2 (425 PR)
Bench x 2-2-2-2-1-1


Workout 2

Situps x 100

AMRAP 9 minutes
3 Chest to bar pull ups
6 Toes to bar
9 Slamballs

Row, Thrusters, Pullups

10/07/14

4 rounds of:
Row 500m (sub 1:50/500m pace)
Rest 1 minute
---

3 rounds of Thrusters:
3 minutes, max reps
2 minutes, max reps
1 minute, max reps
(20 Double Under buy in for each round, 1 minute rest period between rounds)

3 rounds of Pullups:
3 minutes, max reps
2 minutes, max reps
1 minute, max reps
(20 Double Under buy in for each round, 1 minute rest period between rounds)

Record your max reps for a total score.

W1 Snatch, C&J, Front Squat & W2 Wall Balls

10/06/14

Workout 1

Snatch (70%) 1, (75%) 1, (80%) 1, (85%) 2x1
Clean & Jerk (70%) 1, (75%) 1, (80%) 1, (85%) 2x1
Front Squat - (80%) 3x2


Workout 2

AMRAP 5 minutes:
Wall Balls (14/20)

Row, Bear Complex, KB Carry/Snatch/Swing, Tire Flip, DB Carry, Snatch, Sandbag Carry

10/06/14


Row 500m
Bear Complex (105/155) 10
2 rounds of: KB Carry (35&53/53&70) 30m & Snatch x 8, Swing x 8
Snatch (105/155) 10
Tire Flip/Jump x 20/25
Rope Climb x 3
2 rounds of: DB Carry (45/75) 30m & Thruster x 4, Snatch x 8
Sandbag Carry (70/100) 150y
Sprint 150y

"Fight Gone Bad" PR

10/04/14

"Fight Gone Bad" crossfit.com

3 rounds of:
Wall Balls (20) 1 minute
Sumo Deadlift High Pull (75) 1 minute
Box Jumps (20") 1 minute
Push Press 1 minute
Row (calories) 1 minute
(352)

Squats & Calves

10/03/14

Squat (135) 10, (225) 5, (275) 5, (315) 5, (335) 5, (355) 4, (365) 2, (385) 1
Standing Calf Raise  4 x 12
Seated Calf Raise 4 x 10

Row & "Lynne" (Deadlift, Bench, Clean)

10/02/14

Row 2k (sub 2:00/500m pace)
Row 1k (sub (1:45/500m pace)

"Lynne" - crossfit.com

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1.5 x BW)
Bench Press (BW)
Clean (75% BW)

DL 295
BP 200
C 155

W1 Lunges, Squats & W2 Clean, T2B, C2B, Squat

10/01/14

Walking Lunges x 60
Squats (70%) 5x4, (75%) x 3, (80%) 2x2, (90%) 2x1

EMOM 10 minutes
Squat Clean (75%) x 1
Toes to Bar x 2
Chest to Bar Pullups x 3
Body Squat x 4

W1 Snatch, DUs & W2 Row

09/29/14

Workout 1

Snatch Balance (50%) 4 x 2
Snatch (75%) 2 x 1, (80%) 3 x 1
Snatch Pull (85%) 3, (90%) 3 x 2

AMRAP 10 minutes
Snatch (55/75) 15
Double Unders x 30
---


Workout 2

Row 3k (sub 2:00/500m pace)

Fran & Annie

09/29/14

"Fran" crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(4:48)

"Annie"
50-40-30-20-10 reps of:
Double Unders
Situps

Rope, Run, Tire Flip/Jump, Press, Clean, KB Swing, Farmers, Sandbag Carry, Row

09/29/14

Rope Climb (15') x 5
Run 300y (w/10# plate)
Tire Flip/Jump (jump in & out tire for each flip) 50
Run 300y (w/10# plate)
Shoulder to Overhead (65) 50
Run 300y (w/15# plate)
KB Swing (70) 50
Run 300y (w/15# plate)
Hang Clean (95) 50
Farmer's Carry (150) 150y
Sandbag Carry (100) 150y
Row 1600m

W1 C&J, HSPU, Ring Dips, BJ's & W2 "Fight Gone Bad"

09/26/14

Workout 1

Clean & Jerk

AMRAP 10 minutes
HSPU x 5
Ring DIps x 10
Box Jumps (20/24") 15


Workout 2 "Fight Gone Bad" crossfit.com\

3 rounds of:
Wall Balls (20) 1 minute
Sumo Deadlift High Pull (75) 1 minute
Box Jumps (20") 1 minute
Push Press 1 minute
Row (calories) 1 minute
(323)

Row, Burpees, Pullups

09/25/14

10 rounds of:
Row 250m (sub 2:00 pace)
Rest 1 minute (do burpees during rest period)
Burpees x 10
---

C2B Pullups x 50
Strict Chinups x 40

Snatch, Squat, Turkish Getup, C2B Pullups, KB Swing

09/24/14

Workout 1

Snatch (82%) 5 x 1, (87%) 5 x 1, (92%) 5 x 1 - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Squat (65%) 8 x 3, (70%) x 5, (75%) 2 x 2, (80%) 1


Workout 2

3 rounds of:
Turkish Getup (35/53) 2R/2L
Chest to Bar Pullups x 15
KB Swing (35/53) x 25

W1 Deadlift & W2 OHS, T2B

09/23/14

Workout 1

Deadlift (2×2,6×3)@ 80%


Workout 2

21-15-9 reps for time of:
overhead squats (75/115)
Toes-to-bars

W1 Wall Balls, Clean, MU/C2B Pullups, Double Unders

09/22/14

Workout 1

For time:
Wall-ball shots, (14/20#) 50
Clean (115/155#) 30
Muscle-ups/C2B Pullups x 15
---

Workout 2

4 rounds of:
Power Clean (80%) x 2
Double Unders x 25

Squats, Leg Press & Lunges

09/21/14

Front Squat/Back Squat (135) 10/10
Squat Clean/Back Squat (185) 10/10
Overhead Squat/Back Squat (225) 2/10
Front Squat/Back Squat (275) 10/10
Back Squat (315) 5
Leg Press (640) 20, (820) 20, (1000) 20
Walking Lunge, front/back rack (135) 3 x 20

W1 Team Workout & W2 Snatch, Toes to Bar, C2B Pullups, Burpees

09/19/14

Workout 1 Team Workout (CFMayhem)

Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.


-or-

Workout 2

Snatch (70%) 1, (75%) 1, (80%) 1, (85%) 1, (90%) 1-1
Snatch Pull (90%) 3, (95%) 3 x 2

EMOM 10 minutes:
Toes to Bar x 3
Chest to Bar Pullups x 5
Burpee x 8

W1 Push PRess, W2 Row, Burpee, KB Snatch, Situps & W3 C&J

09/18/14

Workout 1

Push Press x 2-2-2-2-1-1-1-1                                                                                                                                                                                                                                                         

Workout 2

4 rounds of:
Row 250m (sub 2:00 pace)
Burpees x 15
KB Snatch (35/53) 15R/15L
Situps x 45


Workout 3 "Grace"

C&J (95/135) 30

W1 Front Squat & W2 "the Seven"

09/17/14

Workout 1

Front Squat (80%) 4 x 2, (80%) 4 x 3


Workout 2

7 rounds for time of:
handstand push-ups x 7
cleans (95/135) x 7
knees-to-elbows x 7
deadlifts (245) x 7
burpees x 7
kettlebell swings, (2 pood) 7
pull-ups x 7

W1 Snatch, DUs & W2 Burpees, Squats, KB Swing

09/16/14

Workout 1

AMRAP 10 minutes
Snatch (55/75) 15
Double Unders x 30
---

Workout 2

EMOM 20 minutes
Burpees x 5
Body Squats x 8
KB Swing  (25/35) 10

W1 Situps, Wall Balls, DUs, Burpees, Thrusters & W2 Chest to Bar Pullups

09/15/14

Workout 1 (record your time)

GHD Situps x 25
Wall Balls x 49
---
7 rounds of:
Double Unders x 21
Burpees x 7
Thrusters (95/135) 7
Toes to Bar x 7
---
Wall Balls x 49
GHD Situps x 21



Workout 2 (skill work)

C2B Pullups - work on kipping

Rope Climb, Squat, Tire Flip, Snatch, Sandbag/KB Carry, Sprint, Burpee, Situps

09/14/14

Rope Climb x 2
Body Squats x 25
Tire Flip Jumps x 10
DB Snatch x 25R/25L
Sandbag/KB Carry (100/70) 80 yards
Sprint 40 yards, Burpees x 25
Sprint 40 yards, Burpees x 25
GHD Situps x 25
Rope Climb x 2

W1 Run, Bench Press & W2 HSPU, K2E, Burpee, BJs, Dips, Pullups, Situps, Squats, DUs, Run

09/12/14

Workout 1

Run 1 mile
Bench Press (50%) 2, (60%) 2, (75%) 5 x 7


Workout 2 "Handsome Jay"

1 round
10x Handstand push-ups
20x Knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull-ups
70x Push-ups
80x Sit-ups
90x Squats
100x Double-unders
---

Run 1 mile
 

W1 Squats, OHS, Toe to Bar, Thruster, Pullups, Wall Balls, Squats & W2 Row

10/10/14

Workout 1

Squat (80%) 4 x 2, (90%) 4 x 3

---

3 rounds of:
Overhead Squat (65/95#) x 9
Toes to Bar x 9

2 rounds of:
Thruster (95/135#) x 15
Chest to Bar Pullups x 15

1 round of:
Wall Ball Shots (14/20#) x 21
Squats (135/185#) x 21

(15:00 time cap)



Workout 2

8 rounds of:
Row 250m (sub 1:50 pace)
Rest 30 seconds

W1 Deadlift, Clean, Lunge, Double Under & W2 Row

09/10/14

W1 (Mayhem wod, 09/08/2014)

Deadlift (80%) 4 x 2, (90%) 4 x 3

3 rounds of:
Power Clean (105/185) 7
Lunge (105/185) 14
Double Under x 21
---


Workout 2

7 rounds of:
Row 150m (sub 1:50 pace)
Rest 30 seconds

W1 Snatch, W2 Snatch & Burpee BJs & W2 "Annie"

09/09/14

Workout 1

Snatch (50% 1RM) 3, (60%) 2, (70%) 1, (80%) 1, (90%) 1, (1RM) 1, (105%) 1
(if you fail, drop the wait back down to the previous set and complete the remaining reps)


Workout 2

5 Rounds of:
Snatch (85/115) 5
Burpee Box Jumps (20/24") 7
(8:00 time cap)


Workout 3 (optional)

40-30-20-10 reps of:
Double Unders
Situps

"Fran" plus 20lbs & "Karen"

09/08/14

21-15-9 reps of:
Thrusters (115)
Pullups
(5:43)
---
10 minute recovery


Wall Balls (20) 150
(8:02)

Rope, Snatch, Carries, Press, Tire Flip, Box Jump, Row

09/07/14

15' Rope Climb x 1
KB Snatch (53) x 4R/4L
Sandbag (100) & DB Carry (45) 80 yards
Shoulder Press (95) 15
Tire Flip (350) 15
Box Jump (30") 10
Row 20 calories
(4:23, 4:24)



Jacquie's Workout:
AMRAP 20 minutes:
Deadlift (135) 20
Farmers Walk (60) 100m
Sprint 100'/Back Peddle 100' x 5
Box Jump (30") x 5
Weighted Pullups (20) x 5

Active rest day

09/06/14

Active Rest or Recovery Day!

Run, Bike, Swim, etc.!

W1 Deadlift, DUs, Burpee, W2 Clean, HSPU, Thruster, Pullups & W3 Snatch

09/05/14

Workout 1

Deadlift (80%) 5 x 2, (90%) 3 x 3
Double Unders x 10
Burpee x 10
(do burpees & DUs between each set)


Workout 2

21-15-9 reps of:
Power Clean (135/95)
HSPU
---

12-9-6
Thruster (115/85)
Pullups


Workout 3

EMOM 10 minutes
Snatch (115/85)

W1 Chest & W2 Five Hundos

09/04/14

Workout 1 Chest

TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10


Workout 2 Five Hundos

Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100

Snatch, "Fight Gone Bad" (Wall Ballls, Sumo Hi Pull, Box Jumps, Push Press, Row)

09/03/14

Snatch, High Hang (95) 5
Snatch, Hang (95) 5
Snatch (95) 5
Snatch, High Hang (135) 5
Snatch, Hang (135) 5
Snatch (135) 5
Snatch, High Hang (155) 5
Snatch, Hang (155) 5
Snatch (155) 5

"Fight Gone Bad"
Wall Balls (20) 1 minute, max reps
Sumo Deadlift HiPull (75) 1 minute, max reps
Box Jumps (20") 1 minute, max reps
Push Press (75) 1 minute, max reps
Row 1 minute, max calories
(343)

Squat, OHS, DU, MU, Pullups

09/02/14

Squat (135) 15, (225) 4 x 20

3 rounds, with reps below:
Overhead Squat (115) 21-15-9
Double Unders x 45-35-20
---

4 rounds of:
Bar Muscle Ups x 2
Strict Pullups x 5
Kipping Pullups x 10

Tire Flip & Row

09/01/14

4 rounds of:
Tire flip x 20 (sub 1:00)
Row (2:00/500m pace) recovery

Squat, Leg Press, Chest

08/30/14

Squat (135) 10, (225) 10, (315) 4, (365) 4, (385) 1
Leg Press (640) 20, (820) 20, (1180) 15
Bench Press (135) 10, (225) 10, (275) 8, (315) 8, (365) 2, (370) 1
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 15

W1 Snatch, DU, Pullups, Toes to Bar & W2 Run, Bike, Muscle Up

08/29/14

6 rounds of:
Snatch (95) 8
Double Unders x 16
Pullups x 8
Toes to Bar x 8

W1 Back & W2 Chest

08/28/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 10, (365) 10, (405) 4
Close Grip Pulldowns 4 x 12
Straight Arm Pulldown 4 x 12
TechnoGym Pulldown 4 x 10
Pullups x 30


Workout 2 Chest

30 second rest periods between each set
TechnoGym Press (neutral/pronate) 4 x 15n/15p
TechnoGym Fly 4 x 15
Incline DB Fly (40) 12, (50) 12, (60) 12, (70) 10
Ring Dips x 10, 8
3 rounds of:
Toes to Bar x 10
Situps x 10

W1 Snatch & W2 Arms

08/27/14

Workout 1

Snatch (75) 4, (95) 4, (115) 4, (135) 4, (155) 2, (175) 2, (185) 2, (205) -
Rope Crunch 4 x 20


Workout 2 Arms

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
LF Preacher Curl 4 x 12
Press Down 4 x 12
Barbell Curl 4 x 12
Single Arm Cable Curl 4 x 12
Rope Press Down 4 x 14

Pullups, Burpees, KB Swing, Row, Situps

08/26/14

Pullups x 50
Burpees x 50
KB Swing (53) 50
---
4 rounds of:
Row 500m
Situps x 25
---

KB Swing (53) 50
Burpees x 50
Pullups x 50

Squats, DU's, Wall Balls

08/25/14


Squats (135) 10, (225) 10, (275) 5, (315) 5, (365) 5, (335) 5, (295) 5, (275) 5
30 Double Unders after each set of squats (240 total)

Wall Balls (20) 150

W1 Arms & W2 Shoulders

08/21/14

Workout 1 Arms

Barbell Curls 5 x 12
Pressdowns 5 x 12
---
Incline DB Curls 4 x 12
OH Single Arm Extension 4 x 12
---
LF Preacher 4 x 12
Rope PRessdown 4 x 12
---
Single Arm Pulldown Curl 4 x 12
Ring Dips (strict) 3 x 10
Skin the Cat x 4


Workout 2 Shoulders

Jerk (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2
Seated DB Press (80) 12, (90) 12, (100) 10
Upright Row (95) 10, (125) 10, (125) 10, (75) 8

Deadlift & Weighted Pullups

08/20/14

Deadlift (135) 10, (225) 10, (315) 5, (365) 5, (405) 5, (315) 3 x 5
Weighted Pullups (25) 5, (35) 5, (45) 5, (55) 3, (65) 3, (75) 2, (100) 2, 1

Bench, Snatch, Handstand, HSPU

08/19/14

Bench Press (135) 10, (185) 10, (225) 5, (275) 5, (315) 5, (365) 2, (275) 10, (205) 10

7 rounds of:
Snatch (75) 4, (95) 4, 4, (115) 4, 4, (135) 4, 4
Handstand (max hold)
Handstand Pushups x 4

Legs, "Fran" (Thrusters, Pullups)

08/18/14

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (315) 5 x 6

21-15-9 reps of:
Thrusters (95)
Pullups

Peak Sprint Triathlon 2014

08/16/14

Swim 300yards
Bike 15 miles
Run 3 miles
(1:22:44)

Swim

08/13/14

Swim 600y

W1 Half-a-Murph & W2 Arms, Back

08/12/14

Workout 1

Run 1 mile (TM)
Pullups x 100
Pushups x 200
Squats x 150


Workout 2

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 12
OHDB Extension 3 x 12
Single Arm Cable Curl 3 x 12
Overhead Rope Press 3 x 12
Wide Grip Rear Pulldown 3 x 12
Wide Grip Pulldown 3 x 12
Cable Rows 3 x 12
Smith Bar Rows 5 x 12
Rear Smith Shrugs 4 x 12

W1 Bike, W2 Bench, DB Fly, Squat, Situp, Toes to Bar & W3 Snatch, Bike

08/11/14

Workout 1 Bike 6 miles


Workout 2

4 rounds of:
Bar Pushups x 10
TRX Rows x 10
---
Bench Press (135) 10, (225) 4, (275) 4, (315) 4 - 4
Incline DB Fly 4 x 12
Squat (135) 10, (225) 4, (275) 4, (315) 4, (335) 4, (365) 4, (385) 2, (335) 4, (275) 4

5 rounds of:
Situps x 10
Toes to Bar x 10


Workout 3

Snatch (65) 4, (95) 4, (115) 4, (135) 2, (155) 2, (165) 2, (185) 2, (135) 1
Bike 6 miles

Chicago 10k

08/10/14

Chicago 10k
60 minutes

W1 Bike & W2 Rope, Clean, Situp, KB Swing, Tire Flip

08/09/14

Workout 1 Bike 15 miles

Workout 2

3 rounds of:
Rope Climb (17') 3
Hang Clean (135) 10
GHD Situp x 15
KB Swing (70#) 20
Tire Flip x 20

Bike

08/08/14

Workout 1 Bike 6 miles

Workout 2 Bike 6 mile

W1 Bike, W2 Snatch, Swim & W3 Bike, Run

08/07/14

Workout 1 Bike 6 miles


Workout 2

2 rounds with 65#, 2 rounds with 95# of:
Snatch Balance x 5
Sots Press x 5
---

3 rounds with 95, 115, 135# of:
Snatch (high hang) x 4
Snatch (hang) x 4
Snatch x 4
---

Swim 600y

Workout 3

Bike 6 miles
Run 1 mile

W1 Deadlift, Swim, W2 Calves & W3 Run

08/06/14

Workout 1

Deadlift (135) 10, (225) 8, (275) 8, (315) 8, (365) 8, (405) 3
Swim 600y


Workout 2 Calves

Standing Calf Press 4 x 10
Seated Calf Press 4 x 10

W1 Bike, W2 OHS, Squat, Bench, Swim & W3 Bike

08/05/14

Workout 1 Bike 6 miles


Workout 2

Overhead Squat (95) 2, (115) 2, (135) 2, (185) 2, (205) 2, (225) 2
Squat (225) 3 x 10
Bench (135) 10, (225) 4, (275) 2, (315) 2, (365) 2, (385) 2
Swim 600 yards


Workout 3 Bike 6 miles

Bike, Snatch, Swim

08/04/14

Workout 1 Bike 6 miles


Workout 2

Snatch (65) 2, (95) 2, (115) 2, (135) 2, (155) 2, (185) 8 x 2
Swim 500 yards
Bike 6 miles

Row, Rope, KB Swing, Tire Flip, GHD situps, Box Jumps

07/03/14

3 rounds of:
Row 200m
Rope Climb (17')  2
---
3 rounds of:
Kettle Bell Swing (70) 15
Tire Flip x 10
---
3 rounds of:
GHD Situps x 10
Box Jump (24") 10

Warrior Dash Wisconsin 2014

08/02/14

Warrior Dash
3 miles, 14 obstacles

W1 Back & W2 C&J, HSPU, Ring Dips, Pushups

08/01/14

Workout 1 Back

Wide Grip Rear Pulldown 4 x 12
Wide Grip Puldown 3 x 12
Straight Arm Pulldown 3 x 12
Barbell Row 3 x 10
LF Hi Row 3 x 10
Single Arm Pulldown 3 x 12R/12L


Workout 2

C&J (95) 4, (135) 4, (165) 4, (185) 4, (205) 4, (225) 2, (245) 1

21-15-9 reps (first round strict)
Handstand Pushup
Ring Dips
Pushups

Deadlift, Snatch

07/30/12

Deadlift (135) 10, (225) 4, (315) 4, (365) 2, (415) 4, (365) 8

3 rounds, with 65, 95, 135#
Snatch (High Hang) x 5
Snatch (Hang) x 5
Snatch x 5

W1 C&J, Bench Press & W2 Arms

07/29/14

Workout 1

Clean & Jerk (135) x 60
Bench Press (135) 10, (185) 10, (225) 4, (275) 4, (315) 4, (365) 2, (385) 1, (275) 15,  (135) 52


Workout 2 Arms

Cable Curls 4 x 15
Press Down 4 x 15
Barbell Curls 4 x 12
Incline DB Curls 4 x 10
Overhead DB Extension 3 x 15
Hammer Curl 3 x 12
Rope Press Down 3 x 12
LF Machine Curl 3 x 15

Front Squat (PR) & "Incredible Hulk" (DL, HPC, FS, PP, BS)

07/28/14

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 2, (335) 1 PR

AMRAP 20 minutes
Deadlift (115) 5
Hang Power Clean (115) 5
Front Squat (115) 5
Push Press (115) 5
Back Squat (115) 5
(8 rounds)

Sprint, Rope Climb, Tire Flip, Box jumps, Snatch, Row

07/27/14

Sprint 300m
Rope Climb x 5
Tire Flip x 12
Box Jumps (18") 12
Snatch (75) 12
Row 200m (-0:45)

Sprint 200m
Rope Climb x 3
Tire Flip x 9
Box Jumps (24") 9
Snatch (95) 9
Row 200m (-0:45)

Sprint 100m
Rope Climb x 1
Tire Flip x 6
Box Jumps (30") 6
Snatch (135) 3
Row 200m (-0:45)

Row, Situp, Snatch

07/26/14

3 rounds of:
Row 200m
V Crunch Situps x 20
Snatch (75) 20, (95) 15, (135) 10
increase weight, decrease reps each round.

W1 Squat, WB Shots, Burpees, Bear Crawl, Inchworm Pushups & W2 Handstands, Ring Drills

07/24/14

Workout 1

Squat (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (275) 3 x 8

3 rounds of:
Wall Balls (20) 30-20-10
Burpees x 30-20-10
Bear Crawl 200'-100'-50'
Inchworm Pushups 200'-100'-50'

Workout 2
Paralette Handstands
Front Levers
Rear Levers
Skin the Cat
Dips

W1 Arms, Calves & W2 WB Shots, Burpees, DUs, Pullups, Dips

07/23/14

Workout 1 Arms & Calves

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 10
Rope Press Downs 3 x 20
Barbell Curls 3 x 10
Dips 3 x 15
Single Arm Pulldown Curls 3 x 15
Overhead Rope Extensions 3 x 12
Standing Calf Press 3 x 12
Seated Calf Press 3 x 12

Workout 2

30-20-10 reps of:
Wall Balls (20)
Burpees
---

Double Unders x 42
Pullups x 21
Ring Dips x 21
Double Unders x 30
Pullups x 15
Ring Dips x 15
Double Unders x 18
Pullups x 9
Ring Dips x 9

W1 Chest, Back & W2 Snatch, Row

07/22/14

Workout 1 Chest & Back

Wide Grip Rear Pulldown 4 x 15
Wide Grip Pulldown 4 x 12
Barbell Row (135) 12, (185) 10, (225) 8
---ss---
Bench (135) 10, (225) 3 x 15
Straight Arm Pulldown 3 x 15
---
Incline DB Press (70) 15, (80) 15, (90) 12, (100) 12
Incline DB Fly (45) 3 x 10


Workout 2

Row 400m (2:00/500m)
High Pull Snatch (75) 4
High Hang Snatch (75) 4
Snatch (75) 4
Row 300m (1:45/500m)
High Pull Snatch (95) 4
High Hang Snatch (95) 4
Snatch (95) 4
Row 200m (1:35/500m)
High Pull Snatch (135) 4
High Hang Snatch (135) 4
Snatch (135) 4

W1 C&J, Pullups, Double Unders & W2 Run

07/21/14

W1

C&J (warmup to 185#) 4 x 4, (210) 4

Double Unders x 35
Strict Pullups x 10
Double Unders x 25
Kipping Pullups x 20
Double Unders x 15
Butterfly Pullups x 30

W2 Run 1 mile

W1 Legs & W2 Back

07/16/14

Workout 1 Legs

Extensions 4 x15
Squat (135) 10, (225) 4, (275) 4, (315) 4 x 4
Single Leg Press (280) 5 x 30R/30L
Single Leg Extensions 4 x 20R/20L
Prone Leg Curls 4 x 15


Workout 2 Back

W1 Chest, W2 Row, Pushups & W3 Arms

07/16/14

Workout 1 Chest
LF Incline Press 4 x 20
DB Flat Press (100) 15, (125) 10, 8
TechnoGym Press 3 x 12
TechnoGym FLy 3 x 15
Incline DB FLy 3 x 10
Dips 3 x 15


Workout 2

Row 100m
8 rounds of:
Row 250m
Pushups x 25
---
Row 500m


Workout 3 Arms
Cable Curls 4 x 15
Rope Press Down 4 x 20
Alt. DB Curls 3 x 10
Spider Curls 4 x 12
Rope Hammer Curls 4 x 15
Close Grip Bench (135) 20, (225) 12, (275) 10, (185) 10
LF Preacher 4 x 10

W1 Shoulders, Traps & W2 Calves

07/14/14

Workout 1 Shoulders & Traps

3 rounds of:
Side Raise x 10
Front Raise x 10
Rear Fly x 10
(w/resistance band)
---
DB Side Raise 4 x 12
LF Shoulder Press (reversed) 3 x 10
Upright Row 3 x 12
Single Arm Cable Front Raise 3 x 12
Single Arm Cable Side Raise 3 x 12
Rear Machine Fly 4 x 12
Rear Smith Shrugs 4 x 10
Face Pull 4 x 10

Workout 2 Calves

Seated Press 4 x 12
Standing Press 4 x 10
LF Seated Press 4 x 10

Chest

07/12/14

Bench (135) 20, (225) 20, (315) 4, (365) 2, (405) 1, (275) 20, 15, 12
TechnoGym Press 4 x 10
TechnoGym Fly 4 x 10
Incline DB Fly 3 x 10
Dips 3 x 15



Two PR's today 405# for one rep, making my bench, squat, deadlift total 1215#.
I also benched 275# for 20 reps.

Squat, Deadlift, Row

07/13/14

Squats (95) 10, (135) 1, (185) 1, (225) 1, (275) 1, (315) 1, (365) 1
Deadlift (135) 5, (225) 5, (315) 5, (405) 1, (415) 1/PR, (365) 10
Barbell Rows (135) 10, (225) 7/(135) 7, (225) 8

Biceps

07/12/14

LF Machine Curls 3 x 15
LF Tri Press 3 x 15
Barbell Curls 4 x 10
Seated DB Curl 4 x 10
LF Preacher Curls 3 x 15
Single Arm Pulldown Curl 3 x 12
Rope Pressdown 3 x 15

W1 Calves, Hams, Cleans, W2 Back & W3 Row, Situps, Snatch

07/10/14

Workout 1 Calves, Hams & Glutes

Seated Calf Press 5 x 10
Standing Calf Press 5 x 10
LF Calf Press 4 x 10
Prone Curls 4 x 10
Single Leg Curls 3 x 10
Stiff Leg Deadlift (95) 10, (135) 10, (245) 10
Abduction 4 x 15


Workout 2 Back

Wide Grip Rear Pulldown 4 x 15
Straight Arm Pulldown 4 x 15
LF High Row 3 x 12
Smith Rack Bar Row 4 x 10
LF Machine Row 4 x 10
Rear Smith Shrugs 4 x 10
Rear Machine Fly 3 x 10
Rear DB Fly 3 x 10


Workout 3

4 rounds of:
Row 500m
Situps x 25
Snatch (75) 10

Back

07/09/14

Wide Grip Pulldown 5 x 15
LF Front Row 4 x 12
Straight Arm Pulldown 4 x 10
Barbell Row 3 x 10
Rear Smith Rack Shrugs 3 x 10
LF Machine Row 4 x 12
TechnoGym Pulldowns 4 x 10

W1 Chest & W2 Traps, Calves, Abs

07/07/14

Workout 1 Chest

Bench (135) 15, (225) 10, (275) 10, (315) 4, (350) 5, 4 (275) 10, (225) 35
TechnoGym Press (200) 15, (240) 15, Dropset: (260) 10, (220) 10, (160) 10
Incline DB Press (105) 12, (115) 10, (85) 15
LF Incline Press 3 x 15
Decline Press 3 x 10
Cable Flys 3 x12


Workout 2 Traps, Calves, Abs

DB Shrugs 5 x 10
Rear Smith Rack Shrugs 5 x 10

Seated Calf Press 6 x 10
Standing Calf Press 6 x 10
LF Calf Press 4 x 12

Rope Crunch 4 x 15
Leg Raise 5 x 10
LF Ab Crunch 4 x 15

Run, Pulling & Arms

07/06/14

Run 4 miles

Wide Grip Pulldowns (warmup) 4 x 10
Wide Grip Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Wide Grip Pulldowns (behind) 2 x 10
Close Grip Pulldowns (dropsets)
-DS1 (180) 8, (160) 8, (140) 8, (120) 4
-DS2 (160) 10, (140) 10, (120) 10, (100) 10
Smith Machine Bar Rows (135) 3 x 10
HexBar Shrugs (225) 3 x 10
Upright Row (115) 3 x 10
Barbell Curls (dropsets) 3 x (80) 10, (50) 10, (30) 10
Rope Press Downs 3 x 30
Cable Row Kickbacks 4 x 12R/12L
Hammer Curls 4 x 10

Run, BIke, Chest, Arms

07/04/14

Run 2 miles (17:17)

Bike 6 miles

Bench Press (135) 10, (185) 10, (225) 4, (250) 2, (275) 2, (300) 2, (315) 2, (225) 3 x 10
TechnoGym Press 4 x 15
Incline DB Fly 4 x 10
Barbell Curls 4 x 12
Dips 4 x 15
LF Machine Curls 4 x 12
LF Triceps PRess 4 x 15

Bike 7 miles

W1 Shoulders, Traps, Calves & W2 Glutes, Hams

07/03/14

Workout 1 Shoulders, Traps & Calves

DB Side Raise 6 x 15
LF Shoulder Press (reversed) 3 x 15
Upright Row 4 x 10
Cable Front Raise 3 x 15R/15L
Single Arm Rear Delt Cable Pull 3 x 15R/15L
Face Pull 3 x 15
DB Shrugs 3 x 10
Rear Machine Fly 4 x 10


Workout 2 Hams & Glutes

Abduction 4 x 30
Stiff Leg Deadlift 3 x 15
Single Leg Curl 3 x 15R/15L
Prone Leg Curls 3 x 15
Treadmill (3.5mph/3.5 inc) 30 min

Back

07/02/14

Wide Grip Pulldowns 6 x 10-15
Close Grip Pulldowns 4 x 15
LF High Row 3 x 15
LF Machine Row 4 x 12
---
LF Row 3 x 10
Single Arm Pulldowns 3 x 10
---
Straight Arm Pulldown 3 x 10
Back Extensions 3 x 10

W1 Chest, W2 Calves & W3 Legs & Cleans

07/01/14

Workout 1 Chest

Bench Press (135) 10, (225) 10, (275) 10, (315) 8, (365) 2, (315) 6, (225) 15
Incline DB Press (100) 10, (110) 10, (115) 10
LF Incline Press 3 x 12
Incline DB Fly 3 x 10
TechnoGym Press 4 x 10

Workout 2 Calves

Seated Calf Press 4 x 15
Standing Calf Press 4 x 10
LF Calf Press 3 x 10

Workout 3 Legs & Cleans

Extensions 5 x 15
Squat (135) 10, (225) 10, (315) 10, 10, 10
Single Leg Press 3 x 15R/15L
Cleans (95) 10, (135) 4, (185) 4, (205) 2, (225) 2, (245) 1, 1
3 rounds of:
Clean (185) 8
Double Unders x 35

Bike, W1 Squats, "Fran" & W2 Calves, Arms

06/30/14

Bike 6 miles

Workout 1

Overhead Squat (45) 10, (95) 10, (135) 4, (155) 2, (185) 2, (205) 2, (225) 2
Front Squat (135) 10, (185) 4, (225) 2, (275) 2, (295) 2, (315) 2

21-15-9 reps of:
Thrusters (95)
Pullups
(6:23)


Workout 2

LF Calf Press 5 x 15
Seated Calf Press 5 x 10
Standing Calf Press 4 x 10
Seated DB Curls 4 x 15
Barbell Curls 4 x 10
LF Preacher Curl 3 x 15
LF Machine Curl 4 x 10
LF Triceps PRess 3 x 15
Hammer Curls 4 x 10
Rope Press Down 4 x 12

Bike & Upper Body

06/29/14

Bike 6 miles

Bench Press (135) to Failure, (185) F, (225) F, (225) F
Wide Grip Rear Lat Pulldown 4 x 15
---
Incline DB Fly 6 x 12
LF Single Arm Row 3 x 10
Straight Arm Pulldown 3 x 12
---
LF Machine Curls 6 x 15
LF Triceps PRess 6 x 15

Bike 6 miles

5k Foam Run

06/28/14

Run 5k with obstacles and the obstacles were weak.

Bike, Legs Run

06/27/14

Bike 6 miles

Squat (135) 10, (225) 10, (315) 4 x 10
Single Leg Extensions 6 x 15R/15L
Single Leg Press 4 x 12R/12L
Abduction 3 x 30

Run 4 miles
Bike 10 miles

Bike & Back

06/26/14

Bike 6 miles

Wide Grip Rear Lat Pulldowns 4 x 15
Wide Grip Lat Pulldowns 4 x 15
Close Grip Lat Pulldowns 4 x 15
LF Pulldown 3 x 15, Dropset x 8, 10, 12, 22
Barbell Rows (135) 8, (185) 8, (225) 2 x 8
LF Single Arm Row 3 x 12
LF Machine Row 3 x 12
Straight Arm Pulldowns 3 x 10

Bike, Arms

06/25/14

Bike 6 miles

Close Grip Bench (135) 12,  (225) 10, (275) 10, (315) 8
Cable Kickbacks 4 x 15
Skull Crusher 3 x 10
Barbell Curls 4 x 12
Overhead Cable Extensions 4 x 10
LF Preacher Curl 4 x 10
LF Machine Curls 4 x 10
Rope Hammer Curl 4 x 10

Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

Bike, W1 Press, Front Squat, Situps & W2 Shoulders, Arms

06/23/14

Bike 6 miles

Workout 1

3 rounds of:
TRX Rows x 15
Pushups x 15
---
Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15

3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps. 
Situps x 50


Workout 2 Shoulders & Arms

Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
---
Upright Row 3 x 12
Barbell Curl 3 x 10
---
Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
---
Rear DB Fly 3 x 12
Hammer Curls 3 x 10
---
Rear Machine Fly 3 x 10
21 Curls x 3
---
Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 x 10

Bike 6 miles

Legs

06/20/14

Squat (135) 15, (225) 15, (275) 15, (315) 15, (365) 10, (275) 16
Leg Press (1000) 20, 20, 20
Leg Extensions 5 x 15
Abduction 4 x 15

Arms & Calves

06/18/14

Barbell Curls 4 x 15
Incline DB Curls 4 x 12
LF Machine Curls 4 x 15
LF Preacher Curl 4 x 10
Hammer Curls 3 x 10
Rope Press 4 x 10
LF Triceps Press 4 x 10
Close Grip Bench 3 x 10
Overhead Rope Extension 3 x 10

Calves: Workout 1
Seated Calf Press 4 x 10
Standing Calf Press 4 x 10

Calves Workout 2
5 rounds of:
Standing Calf Press x 10
Seated Calf Press x 10

Deadlift & Chest

06/16/14

Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) 2, 5, (315) 10, (225) 10
Bench Press (135) 10, (185) 10, (225) 3 x 10
TechnoGym Press 3 x 10
Incline DB Fly 4 x 10
Ring Dips x 20, 15, 10, 10
Pushups x 50

Biggest Loser 5k

06/14/14

Run 5k

Bike, Legs, Bike

06/13/13

Bike 6 miles

Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15

Bike 12 miles

Bike, Back

06/12/14

Bike 6 miles

Wide Grip Pulldowns 4 x 10
LF Pulldown 4 x 10
Barbell Rows  4 x 10
DB Rows 3 x 10R/10L
LF Machine Row 3 x 10
Straight Arm Pulldown 3 x 10

Bike 6 miles

OHS, Box Jump, Wall Balls, HSPU

06/11/14

4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)

W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

BIke, W1 Back, Calves & W2 Shoulders, Deadlift

06/09/14

Bike 6 miles

Workout 1 Back & Calves

Wide Grip Pulldown (140) 15,  (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10


Workout 2 Shoulders & Deadlift

Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---

Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -

Bike 6 miles

Bike, Legs

06/06/14

Bike 6 miles

Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L

Bike 3 miles

Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift

06/05/14

Bike 6 miles

21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)

Bike 6 miles

Back, Pullups, Situps, Snatch, Pushup, Row

06/04/14

Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown

5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100

4 rounds of:
Row 500m
Pushups x 10

Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row

06/03/14

Bike 6 miles

Workout 1

Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L

Workout 2

Row 1000m x 2

Bike 6 miles

Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike

06/02/14

Bike 6 miles

Workout 1 Shoulders

DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10


Workout 2

Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100

Bike 6 miles

W1 5k w/obstacles & W2 Bike, Muscle Up, Ropes, Rings

06/01/14

Workout 1 Down & Dirty 5k w/obstacles


Workout 2

Bike 6 miles
Bar Muscle Ups x 5, 3, 2

5 rounds of:
Rope Ascent (16' ) x 1
Muscle Ups x 2
---
Rings 15 minutes

Chest

05/31/14

3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10

Legs

05/30/14

Bike 6 miles
Squat (135) 10, (225) 10, (315) 10, (365) 8, (405) 2, (275) 10, (225) 10, 10
Leg Press (820) 20, (1180) 15, 10
Extensions 4 x 15
Walking Lunges (95) 3 x 20
Bike 6 miles

Shoulders

05/29/14

Row 500m (1:45-1:50/500m pace)
Parallette HSPU x 20
Row 500m
HSPU (strict) x 20
Row 500m
HSPU (kipping) x 20

Seated DB Press (70) 15, (85) 10, (95) 10, (105) 8
Side Raise 4 x 10
Read DB Fly 4 x 10
Rear Pec Fly 4 x 10

W1 HSPU, Pullup, OHS, Burpees & W2 Back

05/28/14

Workout 1

3 rounds of:
HSPU x 5
Pullups x 10
OHS x 15
Burpees x 20
OHS x 15
Pullups x 10
HSPU x 5

Workout 2 Back

TRX Rows 3 x 10
Wide Grip Pulldowns 4 x 10
Cable Rows 4 x 10
Straight Arm Pulldowns 4 x 10
Pullups 2 x 10

W1 Arms & W2 Squats, Cleans

05/27/14

Workout 1 Arms

3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15


Workout 2

5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15

Pullup, Pushup, Burpee, Row, Double Under

05/26/14

AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25

Bike, Deadlift (PR), Back, Calves & Bike

05/25/14

Bike 6 miles
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (385) 2, (405) 1 - PR
Wide Grip Pulldowns 4 x 10
Cable Rows 4 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Ride 6 miles

Chest, Bis & Tris

05/24/14

3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 10, (315) 10, (335) 8, (275) 12
LF Incline Press 3 x 10
Hammer Curl 3 x 5R/5L
DB Curl 3 x 5R/5L
EZ Bar Curl 3 x 10
Techno Gym Press 3 x 12
Decline Bench Press (225) 3 x 10
Press Downs 3 x 10
Overhead Rope Extension 3 x 10
Dips 3 x 10

Legs

05/23/14

Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15

W1 Cleans, Muscle Up, Toes to Bar, Situps & W2 Back

05/22/14

Workout 1

Cleans (95) 4, (135) 4, (185) 4, (205) 4, (225) 2, (245) 2

EMOM 10 minutes
Clean (225) x 1
Bar Muscle Up x 1
---
5 rounds of:
Toes to Bar x 10
Situps x 10


Workout 2 Back

Wide Grip Pulldowns (140) 10, (180) 10, (200) 10, (240) 10, (260) 6, 6, 6
Cable Rows (200) 10, (240) 10, (260) 10
T Bar Rows 4 x 10
Rear Smith Shrug 4 x 10

Back & Bis

05/21/14

TRX Rows 3 x 15
Wide Grip Lat Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Single Arm Cable Curls 3 x 10
Hammer Curls 4 x 15
Rope Hammer Curls 4 x 10
Cable Rows (140) 4 x 10

Chest, Pullups & Double Unders

05/19/14

3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15

10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15

Peak 5k

05/17/14

Run 5k
(27:03)

Legs

05/16/14

Squat (135) 10, (225) 10, (275) 10, (315) 10, 10, 10
Leg Press (820) 20, (1000) 20, Single Leg Press (370) 15R/15L
Extensions 3 x 15
Single Leg Extensions 2 x 12
Single Leg Curls 4 x 12R/12L
Prone Curls 4 x 15

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

W1 Calves, Arms & W2 Back

05/13/14

Workout 1 Calves & Arms

4 rounds of:
Standing Calf Press x 10
Seated Calf Press x 10
Barbell Curl x 15
Skull Crusher x 15
Rear Forearm Curls x 10

Workout 2 Back

Deadlift (135) 10, (225) 10, (275) 10, (315) 4, (335) 4, (365) 2, (385) 2, (405) -
Wide Grip Pulldown (160) 15, (200) 10, (220) 10, (240) 10
Cable Rows (200) 10, (220) 10, (240) 10
Rear Wide Grip Pulldown 4 x 10
Barbell Curls 4 x 15

Pullups, Ring Dips, Burpees, Toes to Bar, Situps

05/12/14

10 rounds of:
Pullups x 10 (50 strict/50 kipping)
Ring Dips x 10 (50 strict/50 kipping)
---
Burpees x 100 (7:03)

5 rounds of:
Situps x 10
Toes to Bar x 10

W1 Chest, Tris, Sprint & W2 Bike

05/10/14

Workout 1 Chest/Tris & Sprints

Bench (135) 40, (225) 20, (275) 10, (315) 8, (275) 14, (225) 15
Incline DB Press (70) 20, (100) 15, (100) 15
--ss--
Incline DB Fly (45) 3 x 10
Cable Fly 3 x 10
---
Techno Gym Press 2 x 10
Press Down 3 x 10

Workout 2

Road Bike 10 miles

Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

HSPU, Muscle Ups, C&J, Box Jump, Wall Balls

05/08/14

5 rounds of:
Handstand Pushup (strict) x 5
Muscle Ups (bar) x 5
Clean & Jerk (135) x 5
Box Jump (20") x 15
Wall Balls (20#) x 15
(30:30)

W1 Legs & W2 Legs

05/06/14

Workout 1

Squats (135) 10, (225) 10, (275) 10, (315) 10, (335) 5, (225) 20
Leg Press (820) 20, (1000) 20, 20
--ss--
Leg Extensions 4 x 15
Walking Lunges (95) 20, (115) 20, (135) 20, 20
---

Workout 2

--ss--
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
---
Prone Ham Curl 4 x 10
Single Leg Ham Curl 4 x 8

W1 Abs, W2 Back & W3 Trail Run

05/05/14

Workout 1 Abs

Toes to Bar x 125
Situps x 125
(15, 15, 15, 15, 20, 20, 15, 10)

Workout 2 Back
TRX Rows 3 x 10
Wide Grip Pulldown 5 x 10
Wide Grip Rear Pulldown 5 x 10
Cable Row 4 x 10
LF Row 3 x 10
TBar Rows 5 x 10
Rear Smith Shrug 5 x 10

Workout 3 Trail Run
2.5 miles

Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Row, Situps, Curls, Cleans, Pushups

05/02/14

4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25

W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10

Row, Situps, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

W1 Snatch, C&J, Double Unders, Pullups & W2 Arms

04/28/14

Workout 1

AMRAP 8 min
Squat Snatch (135) 7
Double Unders x 21
(4 rounds)
---
AMRAP 8 min
Clean & Jerk (135) 7
Double Unders x 21
(3 rounds, 6)
---
Pullups (strict) 4 x 10
Pullups (kipping) 60
---

Workout 2 Arms

LF Machine Curls 4 x 15
Pushups 4 x 25
Incline DB Curls 3 x 10
Pressdown (bar) 3 x 12
Pressdown (rope) 3 x 20
Hammer Curl 3 x 10
Cable Curl 3 x 10
Overhead Rope Press 3 x 10

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Snatch, Squat, Jerk

04/25/14

4 rounds with the following weights 75, 95, 135, 155#
Snatch x 5
Squat x 5
Jerk x 5

W1 Back & W2 Snatch

04/24/14

Workout 1 Back

TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10

Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10

Rest Day - Sick

04/23/14

Rest Day

nickdalprawod.blogspot.com

W1 Shoulders, W2 Hams & Glutes, W3 Arms

04/22/14

Workout 1 Shoulders
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---

Shoulder Press/ Push Press (65) 10/5, (75) 10/5, (95) 10/5
Rear Fly Machine 4 x 15
Seated Lateral Raise 4 x 10

Workout 2 Hams & Glutes
Abductor 4 x 15
Single Leg Press 3 x 10
Stiff LEg Deadlift 3 x 10
Prone Leg Curls 3 x 15

Workout 3 Arms
3 rounds of:
Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds
Rest 60 seconds
---
Seated Alternate DB Curl 3 x 10
Preacher Curl (50) 3 x 12
Rear Forearm Curls 4 x 10

W1 Back & W2 Row

04/20/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10


Workout 2

Row 1500m (2:00/500m pace) x 3

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Cleans, Muscle Ups, KB Swing, Burpees

04/17/14

Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)

W1 Back & W2 Press, Pullup, Toes to Bar, Situps, Double Unders

04/16/14

Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10

Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Arms

04/14/14

LF Machine Curl 4 x 15
Rope Press 4 x 20
Incline DB Curl 4 x 12
Overhead DB Press 3 x 10
Barbell Curl 4 x 15
Press Down 4 x 15
Hammer Curl 4 x 10R/10L

Chest & Arms

04/12/14

Bench (135) 20, (225) 10, (315) 5, (335) 3, (365) 1, (315) 5
Hammer Incline Press (200) 10, 10, 10
Decline Press (225) 15, 15, 15
Cable Flys 4 x 12
---
5 rounds of:
Single Cable Curls x 10R/10L
Rope Press x 16
4 rounds of:
Hammer Curls 4 x 10
Rope Press 4 x 10

Legs

04/11/14

Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20


Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!

Row, Snatch, KB Swing, Situps, Double Unders

04/10/14

Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165),  (165), (165) 
KB Swing (70) 10
Situps x 15
Double Unders x 20

W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

Burpee, Snatch, Ring Dips, Clean, Front Squat, Toes to Bar, GHD Situps

04/08/14

Burpees x 15
Snatch (135) 30
Burpees x 15
Ring Dips x 60
Burpees x 15
Hang Clean (135) 30
Burpees x 15
Front Squat (135) 30
Burpees x 15
Toes to Bar x 30
Burpees x 15
---
5 rounds of:
GHD Wall Ball Shots (8) x 10

Snatch, Double Unders & Toes to Bar, Pushups, Pulups, Plank

04/08/14

AMRAP 10 minutes
Snatch (75) 15
Double Unders x 30
(228 reps)
---

30-20-10 reps of:
Toes to Bar
Pushups
Pullups
Plank 60 seconds

W1 Row, KB Swing, Situps & W2 Biking

04/06/14

Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50

Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!

Chest & Triceps

04/05/14

Bench Press (135) 10, (225) 10, (315) 10, (365) 2, (315) 8, (275) 8, (225) 20, (135) 40
Incline DB Press (80) 12, (90) 12, (110) 10
Technogym Chest Press (neutral grip) (180) 12, (220) 8, (180) 12
Decline Bench Press (225) 12, (275) 6, (225) 10
Close Grip Cable Rows 4 x 12
Cable Flys 3 x 10
Press Downs 3 x 10
Rope Press 3 x 10

Lunge, Clean, Row

04/04/14

Walking Overhead Lunge (135) 20
Power Clean (135) 10, (185) 6, (205) 4, (225) 4, (235) 1
Row 500m x 10

Row 4k

04/03/14

Row 4k

W1 Row, W2 AMRAP: HSPU, PS, GHDSU & W3 TGU, FS, KBS, SU, DU & W4 Arms

04/02/14

Workout 1
Row 3k
---
Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
---
Workout 3
3 rounds of:
Turkish Getup (53) 4R/4L
Front Squat (185) 10
Kettle Bell Swing (53) 20
Situps x 30
Double Unders x 40
---
Workout 4
Arms

W1 Pullups, Double Unders & W2 Thrusters, Burpees

03/31/14

6 rounds of:
Pullups x 10
Double Unders x 20

21-18-15-12-9-6-3 reps of:
Thrusters
Bar Facing Burpees
19:25

Chest & Triceps

03/29/14

Bench (225) 10, (315) 3, (350) 2, (375) 2, (395) 1, (315) 10, (275) 15, (225) 20, (185) 25, (135) 45
Incline DB Press (85) 12, (105) 10, (115) 6
Decline Bench (185) 20, 20 (225) 10
Dips 12, 12, 12, 12
Overhead Rope Press (42.5) 10, 10, 10, 10
Press Down (85) 10, 10, 10

March 24-28 - No workouts just snowboarding!

03/27/14 -Snowboarding in Jackson, Wyoming
If you're looking for workouts nickdalprawod.blogspot.com

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

Chest, Tris, Calves

03/22/14

Bench (135) 30, (225) 10, (315) 6, (335) 4, (385) 2, (315) 6, 8, (225) 15
Incline DB Press (110) 10, (115) 8, (90) 12
Technogym Neutral Grip Chest Press 4 x 15
Cable Flys 3 x 15
Tri Press Down 3 x 15
Overhead Rope Press 3 x 12
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Situps, Pullups, Toes to Bar, Wall Balls, Cleans, Muscle Ups, Calf Raises

03/21/14

3 rounds of:
Situps x 20
Pullups x 20
---
Toes to Bar x 50
Wall Balls (20) 40
Cleans (135) 30
Bar Muscle Ups x 20
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Bench, Ring Dips, Pushups, Pullups, Row

03/21/14

Bench Press (135) 20, (185) 15, (225) 15, 15, 15
7 rounds of:
Ring Dips x 10
Pushups x 10
Pullups x 10
---
Row 1000m
Row 200m/Rest 45 sec x 8

Wall Balls, Squats, Box Jumps, Leg Press

03/19/14

4 rounds of:
Wall Balls (20) 20
Squat (185) 15
Box Jump (42") 10
---
Leg Press (460) 12, (640) 10, (820) 10, (1000) 10

W1 Back & W2 "JT" plus Double Unders, Arms, Run

03/18/14

Workout 1
Deadlift (135) 10, (225) 10, (315) 10, (335) 4
Barbell Row (95) 15, (135) 12, (185) 10
TBar Row (245) 10, (195) 10, 10
HS Front Pulldown 4 x 10
Wide Grip Pulldown 4 x 10

Workout 2
Open each round with Double Unders x 45
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
LF Machine Curls 4 x 15
LF Machine Tri Press 4 x 20
Cable Curls 3 x 15
Rope Press 3 x 20
Hammer Curls 4 x 10
---
Run 2 miles

W1 Burpees, Wall Balls, Double Unders & W2 DB Snatch, OHS, Burpees

03/17/14

Workout 1
Burpees x 150 (11:20)
Wall Balls x 150 (11:16)
Double Unders x 100
---
Workout 2
DB Snatch (60) 21 reps, right arm
Burpees x 50
DB Overhead Squat (60) 21 reps, left arm
Burpees x 50
DB Overhead Squat (60) 21 reps, right arm
Burpees x 50
DB Snatch (60) 21 reps, left arm

Deadlift, Box Jump, Pullups

03/14/14

AMRAP 8 minutes
Deadlift (135) 10
24" Box Jump x 15
Deadlift (185) 15
24" Box Jump x 15
Deadlift (225) 20
24" Box Jump x 15
Deadlift (275) 6
(96 reps)
---
Pullups x 64

W1 Rings/Bars, W2 Burpee, Wall Balls, Double Unders, Snatch & W3 Back

03/13/14

Workout 1
Rings & Bars 30 minutes

Workout 2
AMRAP 10 minutes
Burpees x 12
Wall Balls (20) 12
(120 reps)
---
Rest 10 minutes
---
AMRAP 10 minutes
Double Unders x 30
Snatch (75) x 15
(181 reps)

Workout 3
Cable Rows (100) 20, (140) 20, (160) 20, (180) 20
Wide Grip Pulldowns (140) 10, (160) 10, (180) 10, (200) 10, (220) 10, (240) 8
TBar Rows (145) 10, (195) 10, 10, 10
Rear Smith Shrug (120) 10, 10, 10, 10

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

W1 Squats, Extensions, Curls & W2 Row, Situps, Snatch

03/11/14

Workout 1
Squats (45) 10, (135) 10
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 8, 10
Extensions 6 x 15
Prone Curls 4 x 10

Workout 2
Row 500m
Situps x 50
---
3 rounds of:
Row 500m
Situps x 50
Snatch (75) 15

Bench Press

03/08/14

Bench Press (135) 20, (225) 4, (275) 2, (315) 2, (335) 2, (365) 2, (385) 1
Bench Press (rest/pause 5 seconds on chest) (275) x 5, (315) 3
Bench Press (225) 27

Back

03/07/14

Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

"Chelsea" Pullups, Pushups, Squats

03/5/14

"Chelsea" - www.crossfit.com

EMOM for 30 min
5 Pullups
10 Pushups
15 Squats

Deadlift, HSPU, Muscle Ups, Situps

03/04/14

"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21

Row, Situps, Cleans

03/03/14

Situps x 25
Row 500m
Hang Clean (65) 20
Situps x 25
Row 1000m
Hang Clean (135) 30
Situps x 25
Row 1000m
Situps x 25

Clean & Jerk, Burpees, Toes to Bar

03/01/14

AMRAP 10 min. of:
Clean & Jerk (155) 3
Burpees x 6
Toes to Bar x 9
6 rounds, 2 reps

Back

02/28/14

Pullups 3 x 10
Wide Grip Pulldowns 4 x 10
Close Grip Cable Rows 4 x 10
DB Rows 4 x 10
Straight Arm Pulldowns 4 x 10
Barbell Rows 4 x 10

W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps

02/27/14

Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25

Snatch, Burpees, HSPU, Toes to Bar, Situps

02/26/14

5 rounds of:
Snatch (75) 20
Burpees x 20
Handstand Pushups x 20
Toes to Bar x 20
Abmat Situps x 20

Extensions, Deadlift, Wall Balls, Cleans, Squats, Double Unders

02/25/14

Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100

Squat, Toes to Bar, KB Swing, Muscle Up, Situp

02/24/14

Squat (215) from ground x 20
Toes to Bar x 40
KB Swing (70) x 60
---
5 rounds of:
Bar Muscle Up x 5
Situps x 20

W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

W1 Pushups, Bench Press, W2 HSPU, Pistols, Pullups & W3 Row, Situps

02/20/14

Workout 1
Pushups 3 x 20
TRX Rows 2 x 10
Bench Press (135) 30, (225) 4, (275) 4, (315) 4, (335) 4, (355) 1
---
Workout 2
Special Mary (www.CrossFit.com wod)
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
(26:14)

Workout 3
2 rounds of:
Row 500m
Situps x 50

W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders

02/19/14

Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10

Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15

W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms

02/18/14

Workout 1 "DT"

5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)

Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10

Shoulders

04/17/14

Supersets:
DB Press 4 x 10 (60), (70), (100), (105)
Upright Row (95) 4 x 10
---
Lateral DB Raise 4 x 10
Machine Press 4 x 10
---
Machine Lateral Raise 4 x 10
Machine Rear Fly 4 x 10

W1 Arms, W2 Legs, W3 Rings & Bars

02/14/14

Workout 1 Arms
LF Machine Curl 4 x 25
LF Triceps Press 4 x 15
Incline DB Curls 4 x 10
Press Down 4 x 10
Single Arm Cable Curl 4 x 10
Rope Press 4 x 15

Workout 2 Legs
Squats (45) 20, (135) 12, (225) 12, (275) 12, (315) 12
Leg Press (820) 12, (1000) 12, (1180) 12, (1360) 12
Extensions (150) 15, 15, (190) 8, (210) 6
Calf Raise 4 x 12
Seated Calf Raise 4 x 12

Workout 3
Rings & Bars for 25 minutes

W1 Back

02/13/14

Workout 1 Back
TRX Rows 3 x 15
Cable Rows (160) 15, (180) 15, (200) 15, (220) 15, (240) 10, (260) 6
Wide Grip Pulldowns 3 x 10
Alternating Pulldown 4 x 10
Dumbbell Row 4 x 10

W1 Quads & W2 Snatch

02/12/14

Workout 1 Quads
Squats (45) 20, (135) 20
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 10
Deep Power Band Squats (red) (135) 20, (225) 10, 10
Leg Press (1000) 20, (1180) 15, (1360) 15
Leg Extensions (150) 20, 15, 15, 15

Workout 2
Snatch (75) 20, (95) 20, (135) 10

W1 Chest & W2 Muscle Ups, HSPU, Ring Dips, Situps

02/11/14

Workout 1 Chest
Bar Pushups x 50
Bench Press x (135) 25, (225) 10, (275) 10, (315) 8, (225) 15
DB Incline Press (95) 10, (105) 10, (115) 10
Incline Hammer Press (110) 15, (200) 10, (290) 10
Machine Fly (150) 10, 10, 10
Close DB Incline Press 3 x 10
Ring Dips 3 x 15

Workout 2
5 rounds of:
Bar Muscle Ups x 5
Handstand Pushups x 10
Ring Dips x 15
Situps x 20

Row, Situp, Medball Clean

02/10/14

2 rounds of:
Row 1000m
Situps x 50
Medball Clean (20) 50

Snatch, Ring Dips, Clean, Ring Dips, Toes to Bar, Situps

02/17/14

Snatch (75) x 50
Ring Dips x 50
Clean (115) x 50
Ring Dips x 50
---
10 rounds of:
Toes to Bar x 10
Abmat Situps x 10

Hip Extensions, Deadlift & Arms

02/06/14

Hip Extensions 3 x 10
Deadlift (95) 10, (135) 10, (185) 10, (225) 10, (275) 10, 10, (225) 10, 10

Barbell Curls 4 x 25
Incline DB Curls 4 x 10
Single Arm DB 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
Rope Press 4 x 20
LF Machine Curl 7 x 10
LF Triceps Press 3 x 10

"Walsh" (Burpee Pullups, Squat, Overhead Run), Leg Press, Extensions

02/05/14

"Walsh"
Burpee Pullups (6" above fingertips) x 22
Back Squat (185# clean & press to back squat position) x 22
200m Overhead Run/Walk (45# plate is carried overhead, full extension)
30 minute cap (3 rounds, 22 reps)
(36:14)
---
Leg Press (640) 20, (720) 20, (1000) 15, 10
Leg Extensions 4 x 15

W1 Chest, Toes to Bar, Situps & W2 Back, Double Unders, Box Jumps

02/04/14

Workout 1 Chest
Bar Pushups 4 x 25
Ring Dips 3 x 10
Bench Press (135) 30, (185) 10, (225) 10, (275) 10, (315) 6
Incline DB Press  (90) 10, (100) 10, (105) 10
Incline DB Fly 3 x 10
Pec Machine Fly 3 x 10
---
7 rounds of:
Toes to Bar x 10
Situps x 10


Workout 2 Back
3 rounds of:
TRX Rows x 10
Chin ups x 10
---
Barbell Rows (145) 10, (155) 10, 10
DB Rows (100) 10, 10, 10, (80) 10
Wide Pulldown 4 x 10
Close Pulldown 4 x 10
---
5 rounds of:
Double unders x 30
24" Box Jumps x 10
30" Box Jumps x 5

My back has been out of alignment since last Tuesday, so I haven't been doing much. Today was the first day I was able to bend over without using my arm to support myself, so I figured I would get a couple in. I'm probably at 85% healed and itchin' to get back on the rower.

Plank, Situp, Squat, Burpee, Pushup, Pullup

02/02/14

5 rounds of:
Plank 30 seconds
Situps x 25
Squats x 20
Burpees x 15
Pushups x 10
Pullups x 5

Arms & Abs

01/31/14

LF Machine Curls 3 x 10
LF Triceps Press 3 x 10
Single Arm Cable Curls 3 x 10R/10L
Overhead Rope Press 3 x 10
Hammer Curls 4 x 10
Close Grip Bench Press 5 x 10 (135), (185), (225), (255)
Barbell Curls 4 x 15
Rear Forearm Curls 4 x 10

5 rounds of:
Abmat Situps x 20
Toes to Bar x 10
---
Ring Dips (strict) 2  x 10
Alternate Grip Pullups 2 x 5R/5L

Pullups, TRX Rows, Pushups, Situps, Bench, Pulldowns

01/29/14

10 rounds of:
Pullups (strict) x 10
TRX rows x 10
Pushups x 10
Abmat Situps x 10
---

Bench Press (135) 5 x 20
Neutral Grip Pulldown (140) 5 x 10

No Workout - Pilates

01/28/14

No workout today, my back felt stiff this morning when I woke up and progressively got worse, (definitely out of alignment). I did an hour and fifteen minutes of Pilates and I'm not sure if that made it better or worse!?

Row, Pullups, Snatch Complex, L Sit, Situps

01/27/14

4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20

Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2

Workout 1 Chest, Arms & Workout 2 Row, SItups, Snatch

01/25/14

Workout 1
Pushups 3 x 25
Bench Press (135) 20, (185) 10, (225) 10, 10, 10, (135) 30
Incline DB Press (90) 10, (100) 10, 10
Barbell Curl 4 x 25
Triceps Rope Press 4 x 20
Single Cable Curl 4 x 10
Hammer Curl 3 x 10
Single DB Overhead Extension 3 x 10
---

Workout 2
Row 2000m
Hollow Hold Situps x 20
Snatch (95) 5
Row 1000m
Situps x 40
Snatch (95) 10
Row 1000m
Situps x 60
Snatch x 15

W1: Calf Raises, Squats, Lunges, Hip Extensions & W2: Row, Situps

01/14/14

Workout 1 Legs
Superset:
Standing Calf Raises (heavy) 4 x 10
Seated Calf Raises 4 x 10
---
Squats x 150
Sumo Squat (95) 4 x 15
Walking Lunge x 100
Elevated Hip Bridge (25) 3 x 10

Workout 2
6 rounds of:
Row 500m
Abmat Situps x 25

W1: Legs & W2: Row, Situp, KB Swing, Speed Bag

01/23/13

Workout 1 Legs
Squat (135) 15, (175) 12, (225) 10, (275) 10, 10, 10
Leg Press (820) 20, (1000) 15, 12
Single Leg Press (370) 2 x 10R/10L
Leg Extension (150) 20, (170) 20, 15, 15

Workout 2
8 rounds of:
Row 200m
Abmat Situps x 25
Kettle Bell Swing (53#) 10
Speed Bag (90 sec)

W1: Pullups, Situps, Thruster, Clean & Jerk & W2: Arms, Shoulders

01/22/14

Workout 1
4 rounds of:
Pullups x 15
Situps x 15
Thruster (135) x 10
Clean & Jerk (135) x 10
(26:14)

Workout 2
Seated DB Press 5 x 10 (40), (70), (80), (90), (100)
DB Curls 3 x 10
Hammer Curls 3 x 10
Overhead Single Arm DB Extension 3 x 10

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Chest

01/20/14

DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15

Row, Snatch, KB Swing

01/19/14

3 rounds (increase snatch weight) of:
Row 1000m
Snatch x 20 (75), (95), (135)
Kettle Bell Swing (53) 20

Tour de Trails, 6 mile trail run (through snow), Row 2k

01/18/14

Row 2k
6 mile trail run
(1:13)

Tour de Trails, 6 mile trail run. The rough terrain of the trails was amplified by several inches of hardened snow that was all ready on the ground, plus a couple inches of fresh snow that began falling an hour or so before the race started. The 75 runners ahead of me trampled a narrow path through the hardened snow, creating a narrow ravine 6 to 10 inches deep and not quite wide enough for the natural with of my running stance. This was a pretty tough run and cold, 14º and snowing!

My running mileage total since March 2013 = 192.9 miles

Legs

01/17/14

Squats (45) 15, (135) 15, (185) 10, (225) 10, (275) 10, (225) 10, (185) 10
Leg Press (640) 20, (820) 20, (1000) 20, (640) 20
Leg Extensions (150) 3 x 15
Walking Lunges x 100

Deadlift, Situps, Toes to Bar & Back

01/16/14

4 rounds of:
Deadlift x 10 (135), (225), (275), (325)
Situps x 10
Toes to Bar x 10
---
Wide Pulldowns 4 x 10 (140), (160), (180), (200)
Cable Rows (160) 3 x 10
Single Arm Pulldowns (60) 3 x 10
Hexbar Shrugs (225) 3 x 10

W1: HSPU, Ring DIp, Pushup, Pullup, Box Jump, KB Swing & W2: Clean, Box Jumps

01/15/14

Workout 1
3 rounds for time:
Handstand Pushup (strict) x 10
Ring Dips (strict) x 15
Pushups x 20
Pullups (strict) x 45
(18:07)
135 pullups is very high volume for strict form. I got tired of waiting to recover, so I started kipping on the pullups in the second round. I got this workout off the main site www.crossfit.com
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AMRAP 10 minutes:
24" Box Jumps x 10
Kettle Bell Swing (70#) 5
(6 rounds)

Workout 2:
Every 30 seconds:
Clean x 1  (135) 4, (155) 4, (165) 4
36" Box Jump x 1
(12 rounds)
EMOM:
Clean x 1 (185) 4, (205) 4, (215) 3
36"Box Jump x 1
 

Workout 1: Arms & Workout 2: Row

01/14/14

Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10

Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)

Snatch & Toes to Bar

01/13/14

Snatch (75) 10, (95) 10, (115) 4, (135) 4, (155) 4, (165) 4, (175) 2
5 rounds of:
Snatch (75) 10
Toes to Bar x 10

After 2 days and 16 hours of sitting in a shitty conference room chair listening to fitness seminars, my glutes and lower back are toast.

“I don’t know the key to success, but the key to failure is trying to please everybody.” ~ Bill Cosby

Hotel Room Workout

01/11/13 - Hotel Room Workout

Pushups x 100
Power Band Pushups (green) x 20
Power Band Shopping Bag Curls (green) x 30
Alternating Power Band Curls (blue) x 20
Power Band Squats (2 blue) x 45

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Back

01/09/14

TRX Rows 4 x 10
Wide Pullups 3 x 10
Cable Rows (160) 10, (180) 10, (200) 10, (220) 8
Wide Grip Pulldowns (160) 10, (180) 10, (200) 10, (220) 8
Power Cleans (95) 15, (115) 15, (135) 15, (155) 15
Hex Bar Shrugs (225) 10, 10, 10, 10

W1: Legs, Double Unders, Squats, Situps, W2: Row, W3: Arms

01/08/14

Workout 1
Squat (45) 10, (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 4
Front Squat (135) 4, (185) 4, (225) 4, (255) 4, (275) 4
Leg Press (820) 20, (1000) 20, (1180) 15, 13
4 rounds of:
Squat x 15
Double Unders x 25
Situps x 35

Workout 2
Row 500m x 4

Workout 3
LF Machine Curl 5 x 12
Close Grip Bench Press 3 x 10
Cable Curls 3 x 10
Hammer Curls 5 x 10
Overhead DB Extensions 5 x 10

Chest & Ring Dips, Pullups, KB Swing

01/07/14

Incline DB Press (90) 15, (100) 15, (110) 10, (115) 7
Bench Press (3:1 tempo/eccentric:concentric) (135) 10, (185) 10, 10
Incline DB Fly (40) 10, (50) 10, (55) 10

5 rounds of:
Ring Dips x 10
Pullups (strict) x 10
KB Swing (53) 10

Row 2000m

Deadlift & "Diane" (Deadlifts, Handstand Pushups)

01/06/13

Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)

Row, Situps

01/05/14

3 rounds of:
Row 100m
Abmat Situps x 25
---
4 rounds of:
Row 500m
Abmat Situps x  42, 60, 58, 48

Workout 1 Legs & Workout 2 Arms

01/03/14

Workout 1 (Legs)
Squats (45) 10, (135) 10, (225) 4, (295) 4, (315) 4, (335) 2
Leg Press (640) 20, (820) 20, (1000) 16, (1180) 12
Walking Lunge (100) 60

Workout 2 (Arms)
Chin Ups 4 x 10
Ring Dips 4 x 10
Incline DB Curl 4 x 10
Close Grip Bench Press 4 x 10
Hammer Curl 3 x 10
Overhead DB Extension 3 x 10
Single Arm Cable Curls 3 x 10
Overhead Rope Press 3 x 10

Back

01/02/14

Muscle Up x 5
Cable Rows (heavy) 4 x 10
Close Grip Pull Downs (heavy) 3 x 10
Dumbbell Rows (heavy) 3 x 10
Rear Smith Shrugs (moderate) 3 x 10

Situps, Kettle Bell Swing, Pullups, Snatch

01/01/13

4 rounds of:
Hollow Hold Abmat Situps x 10
Kettle Bell Swing (35#) x 20
---
2 rounds of:
Pullups (strict) x 25
Snatch (Hi Hang) (75#) x 25
Kettle Bell Swing (53#) x 50
Abmat Situps x 50

Chest

12/31/13

Bar Pushups 3 x 20
DB Bench Press (90) 15, (95) 12, (100) 12, (105) 10, (115)  6
DB Incline Bench Press (95) 10, 10, (100) 10, (105) 8
Bench Press (3:1 tempo, eccentric:concentric) (135) 3 x 10
Ring Dips 3 x 12