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
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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
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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