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
Monday, June 30, 2014
Sunday, June 29, 2014
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
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
Saturday, June 28, 2014
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 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
Thursday, June 26, 2014
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 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
Wednesday, June 25, 2014
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 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
Tuesday, June 24, 2014
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 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
Monday, June 23, 2014
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
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
Saturday, June 21, 2014
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
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
Wednesday, June 18, 2014
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
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
Monday, June 16, 2014
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
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
Saturday, June 14, 2014
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 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
Thursday, June 12, 2014
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
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
Wednesday, June 11, 2014
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)
4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)
Tuesday, June 10, 2014
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
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
Monday, June 9, 2014
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 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
Saturday, June 7, 2014
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 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
Thursday, June 5, 2014
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
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
Wednesday, June 4, 2014
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
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 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
Monday, June 2, 2014
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
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
Sunday, June 1, 2014
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
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
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
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