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