Squat, DUs, Box Jump, Pullups

02/26/15

Squat (295) 8x3, (315) 5, (335) 2x2, (365) 2

5 rounds of:
Double Unders x 30
42" Box Jump x 5
Pullups x 10

W1 Arms & Row, KB Swing, Situp, Extensions

02/25/15

Workout 1 Arms

Bar Pushups 3 x 10
TRX Curls 3 x 10

Incline DB Curls 3 x 8
Overhead DB Extension 3 x 10

Barbell Curls 3 x 10
Rope Press Downs 3 x 10

Cable Curls 3 x 10
Overhead Rope Extensions 3 x 10

Workout 2

3 rounds of:
Row 250m (1:40/500m pace)
KB swing (53) 15
GHD situps x 10
Hip Extensions x 10

Clean, Pulls, DB Press

02/24/15

Clean (115) 2, (155) 2, (185) 2, (225) 2, (250) x 8
Clean Pull (300) 3 x 2
Incline DB Press (100) 6, (110) 6, (125) 4 x 6

Squat, Box Jump, Keg Toss

02/23/15

1RM 450
Squat (65%1RM) 8x3, (70%) 5, (75%) 2x2, (80%) 2

4 rounds of:
Seated Box Jump 30" x 5
20# Wall Ball Keg Toss x 5

Row, Squat, Lunge, Situp, Extension, Swing, Snatch

02/22/15

Row 1000m
Squat x 50
Samson Lunge x 50
GHD Situps x 50
Back Extension x 50
KB Swing (70) 50
DARC Swing (53) 50
KB Snatch (35) 50

Clean & Squat

02/20/15

Power Clean (95) 4, (135) 4, (165) 2
Clean (185) 2, (205) 2, (225) 1, (245) 1, (275) 1 - PR
Front Squat (285) 2, (315) 2, (335) 2, (335) 2

Snatch, Overhead Squat, Back Squat

02/19/15

Snatch (95) 4, (135) 4, (155) 2, (175) 2, (185) 1, (205) 1
Overhead Squats (185) 4, (205) 4, (225) 2, (245) 2, (265) 1
Squat (275) 2, (315) 2, (335) 2, (355) 2, (365) 2, (385) 2

Chest, DUs, Burpees, Pullups

02/18/15

TechnoGym Fly 4 x 10
Incline DB Fly 4 x 8
Cable Crossover 3 x 10
Ring Dips 6 x 6

3 rounds of:
Double unders x 30
Burpees x 20
Pullups x 10

Squat, Deadlift, Burpee, KB Swing

02/17/15

Squat (135) 10, (225) 4, (315) 4, (335) 2, (365) 2, (385) 2, (405) 2, (225) 10

EMOM 8 minutes
Deadlift (70%1RM) 2
Burpees x 4
KB Swing (70) 6

Snatch, Box Jump, Pullups

02/13/15

DB Snatch (65) 5/5
24" Box Jump x 10
Pullups x 10

Double Unders, "JT", Biceps

02/12/15

Double Unders x 30
HSPU x 21
Ring Dips x 21
Pushups x 21
Double Unders x 30
HSPU x 15
Ring Dips x 15
Pushups x 15
Double Unders x 30
HSPU x 9
Ring Dips x 9
Pushups x 9

TRX Curls 3 x 10
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
LF Machine Curl 3 x 10

"Linda" - Clean, Bench, Deadlift

02/11/15

CrossFit - "Linda"
10-9-8-7-6-5-4-3-2-1 reps of
Clean (155)
Bench (205)
Deadlift (305)

Squats, Biceps

02/10/15

Squats (135) 10, (225) 5, (275) 5, (315) 5, (335) 5, (365) 2 x 5, (345) 5
21 Curls x 4
LF Machine Curls 3 x 12

Bear Complex, Clean, Front Squat, Row, Chins

02/09/15

Bear Complex (135) (155) (175) (185) (205) (215) 2
1 Clean + 3 Front Squat (225)  5

3 rounds:
Barbell Row  x 10
Chinups x 10

W1 Squat, Leg Press, Pull Down, Pull Up & W2 Row, Squat, Situps, KB Swing

02/06/15

Workout 1

Squat (185) 12, (225) 10, (275) 8, (295) 8, (315) 6, (335) 4, (365) 2
Leg Press (820) 3 x 15

3 rounds
Pull Downs x 12
Pullups x 10


Workout 2

3 rounds
Row 100m
Squats x 18
---

Row 100m
DARC kettle bell swing
---

Row 100m
Situps

Double Unders, KB Swing, HPC, Press, Box Jump

02/05/15

5 rounds of:
Double Under x 30
Kettle Bell Swing (53) 12
Hang Power Clean (155) 9
Shoulder/Push Press (155) 6
Box Jump 42" x 3

W1 Push, Pull, W2 Arms & W3 GHD, Row, KB Swing

02/03/15

Workout 1 Push, Pull

Bench (225) 5, (275) 5, (315) 3 x 5
Incline DB Fly 3 x 10

5 rounds of:
Ring Dips x 10
Weighted Pullups (40) 5
---
BFK Pullups 3 x 10


Workout 2 Arms

LF Machine Curls 3 x 10
Rope Pressdown 3 x 10
Incline DB Curl 3 x 10
Single Arm Overhead DB Extension 3 x 10
Hammer Curl 3 x 10


Workout 3

5 rounds of:
Row 250m
GHD Situps x 10
GHD Supermans x 10
KB Swing (70) x 5

Snatch, Squat

02/02/15

Snatch (155) 5 x 5
Squat (315) 5 x 5