W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift

12/30/13

Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6

Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
---
Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
---
3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
---
3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
---
Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

Chest & Back

12/27/13

Bench Press (135) 20, (185) 12, (225) 12, (275) 11, (315) 6, (225) 10, (135) 20
Superset:
Cable Rows (160) 4 x 12
Straight Arm Lat Pull (55) 4 x 10
---
Incline DB Press (90) 12, (100) 10, (105) 10
Wide Grip Pull Down (160) 4 x 10

Situps, KBS, Lunge, Squat, Snatch, Front, Back & OHS, Hang Clean, Thruster, Push Press

12/26/13

3 rounds of:
Situps x 30
Kettle Bell Swing x 30
Lunge Stretch x 10
---
50 reps of each:
Squats
Snatch (75)
Overhead Squat (75)
Back Squat (75)
Front Squat (75)
Hang Clean (75)
Thruster (75)
Push Press (75)

W1: Arms & W2: Arms

12/23/13

Workout 1
LF Machine Curls 4 x 15
Cable Curls 4 x 15
Rope Press 4 x 20
Incline DB Curl 3 x 12
Overhead DB Extension (single) 3 x 12
21 Curls x 3
Rope Press (overhead) 3 x 12
Ring Dips 2 x 15

Workout 2
Bar Curls 4 x 25
Press Down 3 x 15
DB Curl/Hammer Curl 4 x 10/10
Cable Curl (single) 4 x 12
Rope Press 3 x 12
Chin Ups x 3 x 10
Ring Dips 3 x 15

Situps, Deadlift, Pullups, Squats, Box Jumps

12/21/13

Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10

Row 5k, Snatch, OHS, Clean, Front Squat, Muscle Up, Cable Rows

12/20/13

Row 5k
(20:11)

2 rounds of:
Sntach (squat) (95) x 5
Overhead Squat (95) x 5
Muscle Up x 5
Clean (squat) (145) x 5
Front Squat (145) x 5
Muscle Up x 5
---
Cable Rows (140) 15, (160) 12, (180) 10, (200) 6

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips

W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans

12/18/13

Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---

Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8

Double Unders, Push Press, Pullups, Deadlift, Muscle Up, HSPU, Ring Dip, Situp

12/17/13

Double Unders x 50
Push Press (95) x 21
Pullups x 21
Double Unders x 50
Push Press (95) x 15
Pullups x 15
Double Unders x 50
Push Press x 9
Pullups x 9
Double Unders x 50
(12:14)

3 rounds of:
Dead Lift (185) x 5
Bar Muscle Ups x 5
DL (185) x 5
Handstand Pushup x 10
DL (185) x 5
Ring Dips x 15
DL (185) x 5
Situps x 20
DL (185) x 5

Squats & Leg Press

12/16/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 20, (460) 100

Last time I did this workout my legs were trashed. I wanted to see what happens trying it again within a few weeks.

Hundo Sunday - Situps, Squats, KB Cleans, Snatch

12/15/13

ABmat Situps x 100
Squats x 100
Kettle Bell Clean x 100 (50R/50L)
Hang Snatch (75#) x 100

10k Jingle Bell Run, Chicago

12/14/13

Jingle Bell Run, 10k through the snow

The temperature has been in the single digits and below this past week, so I never considered the possibility of snow. Luckily the temperature warmed up to about 30 degrees for the run, but it snowed overnight and during the race. The run took place on the lake shore bike path by the Lincoln Park Zoo and they didn't bother to plow the snow, so we ran through 2 - 5 inches on some parts of the trail.
(1:04)

Shoulders

12/13/13 - Shoulders

Seated DB Side Raises 4 x 20 (4th set is a dropset)
Rear Fly (pec dec)4 x 15 (4th set is a dropset)
Superset:
Incline DB Front Raise 3 x 15
LF iso Press (reversed) 3 x 10
---
Seated DB Press (70) 20, (80) 15, (90) 12, Dropset (100) (70) (55) (35)
Lateral Side Raise (machine) 3 x 15, last set x 100 reps

W1: Back & W2: Olys, BJ's and HSPU

12/12/13

Workout 1
Deadlifts (135) 10, (225) 10, (315) 10, (335) 7, (365) 4
Superset:
HS Rows (225) 4 x 10
Wide Pulldowns (160) 4 x 10
---
Cable Rows (180) 12, (200) 12, (260) 5, (220) 10
Barbell Rows (135) 3 x 10

Workout 2
Snatch x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (165) (195)
Clean x 5 (215) 
5 rounds of:
42" Box Jumps x 5
Handstand Pushups x 10

Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12

W1: Chest, W2: Situps, Squats, Pullups

12/10/13

Workout 1
Bar Pushups x 20
Bench Press (135) 25, (225) 13, (245) 10, (275) 8, (135) 18
Incline DB Press (60) 12, (80) 10, (90) 8, (100) 7
LF Incline Isolateral Press 3 x 10
Cable Flys 3 x 10
Pec Deck 3 x 10

Workout 2
AMRAP 15 minutes
Situps x 15
Squats x 20
Pullups x 10
(8 rounds)

Squats, Deadlifts, Pullups

12/09/13

Squats (135) 10, (185) 3, (205) 3, (225) 3, (275) 3, (295) 3, (225) 3, 3
8 rounds of:
Dead Lift (225) x 8
Pullups (strict) x 8

Row, Kettle Bell Swing, KB Snatch

12/07/13

10 rounds of:
Row 1000m
Kettle Bell Swing (70#) x 5
Kettle Bell Snatch (70#) x 2R/2L

Chest & Abs

12/10/13

Bar Pushups x 100
Bench Press (135) 25, (185) 15, (225) 15, (275) 8, (315) 3, (225) 8, (135) 20
Incline DB Press, 2 dropsets @ (90) (70) (50)
 Cable Flys  (30) 3 x 10
Ring Dips 3 x 10

4 rounds of:
Toes to Bar x 15
Situps x 25

Legs

12/05/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 12, (540) 12

Muscle soreness usually occurs around 48 hours for me, but my quads and glutes are all ready hurtin' today. This workout was surprisingly challenging.

Arms (again!)

12/04/13

Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.

Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10

Situps, Back Extensions, Arms

12/03/13

Abmat Situps x 100
LF Hip Extensions x 100

LF Machine Curls x 100
Cable Curls 3 x 12
Rope Press 3 x 12
Hammer Curls 3 x 12
Overhead DB Extensions 3 x 12

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

run, pushups (last day of vacation)

12//01/13

Last day of vacation! The pinched nerve in my upper left trap is getting better, but still fucked. Looking forward to seeing a doctor and getting back to training hard.

Run x 3.5 miles
Pushups x 100

Run, pushups, situps

11/29/13

Walk 2 miles
Pushups x 100
Situps x 100
Weighted pushups (62#) x 50
Run 3.5 miles
Pushups x 100

run & pushups

11/27/13

Pushups x 100
Weighted pushups (62 #) x 25
Run 3.5
Walk 2

Chest & Core

11/25/13

Bar Pushups 4 x 25
Bench Press (135) 10, (175) 10, (225) 10, (275) 10
Incline DB Press (90) 3 x 10
Cable Crossovers (25) 10, (30) 10, (35) 10
---
4 rounds of:
Situps x 25
GHD Hyper Situps x 10
Back Extensions x 15

Legs

11/22/13

Jumped in on a leg workout with Josh Kosier (2011 Teenage Nationals Champ) from Complete Nutrition. Check Josh out in the November 2011 issue of Flex Magazine.

Leg Press (640) 20, (820) 20, (1000) 20, (1090) 15, (640) 35
Leg Extensions (90) 10, (150) 8, 8, 8, Drop Set (150) 8, (130) 8 (100) 8 (70) 8
Hip Flexor Curl (50) 3 x 15
Walking Lunge (30) 3 x 30

Kosier did a few sets of heavy squats before the leg presses. I opted out of the squats. I didn't want to rest the bar on my traps, or put the bar in the front rack position. My traps still haven't fully recovered from the competition last weekend and I have a compressed nerve around the rhomboids and the infraspinatus or possibly some carpal tunnel syndrome on my left side. My left thumb and sometimes my index finger tingle, but they seem to be related to the position of my back and shoulders, more than my wrist or elbow.

Active Rest: Situps, Arms, Ropes

11/21/13 - Active Rest

My traps and hamstrings needed a bit more recovery time, so I just did some ab and arm work. I also got a deep tissue massage that focused solely on my back for 60 minutes. I definitely needed it.

Situps x 100
Cable Curls 4 x 10
Rope Press 4 x 10
21 Curls x 3
Overhead Rope Press 3 x 10
Hammer Curl 3 x 10
Overhead Dumbbell Press 3 x 10
LF Machine Curls 3 x 10
Dips 3 x 10
4 rounds of:
Ropes (alt. waves) 60 seconds
Rope Pulleys 60 seconds
Situps x 25

DUs, WBS, Burpees, BJs, Pullups, Barbell Rows, Cable Rows, DUs

11/19/13

Double Unders x 100
3 rounds, 21-15-9 reps of:
Wall Ball Shots (20#)
Burpees
Box Jumps 24"
Pullups
(9:10)
---
Barbell Rows (135) x 15
Cable Rows (160) 10, (180) 4, (200) 4, (220) 4, (240) 4
Double Unders x 100

One more rep! Workout 3, CrossFit Visone's Turkey Takedown

Rest Day

11/18/13 - Rest Day

Took the day off completely, none of that active resting bullshit! I felt pretty good today, except for my traps feel like they have been tenderized with a mallet.

Turkey Takedown (Day 2) W1: Snatch & Burpee BJ's, W2: Shoulder to OH, T2B, HC, PU, WBS, DL

11/17/13

Workout 1 (8 minute time cap)
5 rounds of:
Power Snatch (115#) x 5
Burpee Box Jumps (24") x 7
(6:55)

Workout 2 (12 minute time cap)
3 rounds of:
Shoulder to Overhead (95#) x 9
Toes to Bar x 9
2 rounds of:
Hang Clean (135#) x 15
Pullups (no butterfly allowed) x 15
1 round of:
Wall Ball Shots (20#) x 21
Deadlifts (225#) x 21
(I could only finish 10 or 11 deadlifts)

Day 2 of the Turkey Takedown proved to be just as fun as the day before. My mind was up for the task, but my body was a few steps behind. When the first workout was announced, I was relieved until I got halfway through round one. A 115# power snatch felt like 185#, and my quads were smoked by the 4th burpee box jump, now add 4 more rounds and another workout! My forearms were so fatigued in the second workout, I lost the bar during the hang cleans three times and I could barely get the clamps off to add more weight for the dead lifts. So much fun!

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

Final Rest Day Before Contest

11/15/13

Pretty much a total rest day. I did a few exercises and stretched on the rings for a bit, but that was all.  I bumped my calories up and tried to sleep more this week in preparation for the Turkey Takedown tomorrow (www.crossfitvisone.com). I didn't have time to train for this contest and I didn't change anything about this weeks workouts, since I found out about it Friday and signed up last Monday. I did brush up on butterfly kipping, and double, unders, which both still need a lot of work. Nervous and anxious! Not feeling super confident, but fuck it!

Gymnastics (active rest day)

11/14/13

Handstands
Muscle Ups
L-sits
Skin the Cat

W1: "Annie" (Situps, DU's), Pullups & W2: Row, "Annie" (DU's, Situps)

11/13/12

Workout 1 "Annie" (backwards)
5 rounds, reps x 50-40-30-20-10
Situps
Double Unders
(9:10)
Butterfly Kip Pullups x 100 (9:30)

Workout 2
Row 1 mile (6:01)
Row 1 mile (6:36)
5 rounds, reps x 50-40-30-20-10
Double Unders
Situps
(7:15)

Row, Burpees (PR), (light cardio, contest prep)

11/12/13

Light Cardio for the next 4 days. Turkey Takedown (www.crossfitvisone.com) this weekend!

Workout 1
Row 1 mile (6:30)
Row 20 calories
Row 20 calories
Row 2 miles (14:40)

Workout 2
Burpees x 100 (5:15)

W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!

Chicago's Perfect 10 at Navy Pier (10 mile)

11/09/13

10 mile run
(1:44)

Faster than I planned to run, but I wasn't sure what to expect. Since this was my first 10 mile, I wanted to take it easy until I felt comfortable. I could have probably ran it around 1:30, but I shuffled with my running partner until I got to mile 5, at which point I increased my pace steadily. At mile 9 I had plenty of energy to push about a 7 minute pace, and finally sprinting the last 50 yards.

I ate a half cup of oatmeal, a Starbuck's Berry Refresher, and only drank half of a shake (1 cup of berries, 1 scoop of protein, 1.5 cups of water). I took a Gu shot at mile 5 and a Gatorade at mile 7.
My left knee has been a little tight and slightly painful at the insertion of the Biceps Femoris. Rolling and stretching for recovery. One more race for this season, (Jingle Bell Run 10k, Chicago)!

Row, Toes to Bar, Situps, GHD/WB Situps

11/08/13

Row 1600m

5 rounds of:
Toes to Bar x 15
Situps x 25
---
GHD Wall Ball Situps (8#) 4 x 10

Arms, Cleans, GHD Situps, L-Sit, Skin the Cat

11/06/13

Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2

W1: Burpees, Squats, Hip Extensions & W2: MU, PU, Bench, Inc DB Press, Crossovers, Dips

11/06/13

Workout 1
Burpees x 100 (6:01)
Squats (95) x 100 (9:35)
Hip Extensions x 100

Workout 2
Muscle ups x 15
Pushups x 100 (2:30)
Bench Press (135) 20, (175) 10, (225) 10, (225) 5
Incline DB Press (75) 10, (80) 10, (85) 8
Cable Crossovers (30) 10, 10, 10
Ring Dips 10, 10, 10, 10

Wall Balls, Squats, Leg Press, Dead Lift, Handstand Walks

11/05/13

Wall Ball Shots (20) x 100
Squats (135) 10, (205) 10, (225) 10, (275) 4, 2
Leg Press (550) 20, 20, 20, 20
Dead Lift (225) 20, 10, 10, 5

Skill Work: Handstand Walks

Acitve Recovery - "Fran" (Thrusters, Pullups) & Situps

11/04/13

"Fran" benchmark workout - www.crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(7:11)
---
Situps x 100

I was suckin' wind on thrusters, but my butterfly kip is getting much better. My left hand tore during the warmup and my right hand tore before I got to 15 on the first set of pullups, which didn't help my time. My blisters and calluses aren't really to blame, my real excuse is shit diet and avoiding thrusters. I hate thrusters, but I need to start programming them a couple times per week until I get Fran under 5 minutes.

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

KB Swing, Squat, Clean, Deadlift, Muscle Up, HSPU, L-SIt-Skin the Cat, Box Jump

11/01/13

Warmup, 5 rounds of:
Kettle Bell Swing (45) x 10
Squat x 10
---
Hang Cleans (95) 4, (135) 4, (155) 4, (185) 4, (205) 4, (225) 2 -
Dead Lift (225) 4, (255) 4, (275) 4, (295) 4, (315) 4, (335) 1, (355) -

3 rounds of:
Muscle Ups x 5
Handstand Pushups x 5
L-Sit to Skin the Cat to L-Sit x 3 (without touching ground)
Box Jumps (36") x 3
---

Diet is probably around 80/20 most of the week and possibly 60/40 on the weekend.
My calories have been erratic all month (too little during the day, too many at night), my strength is most-likely suffering because of this. Tried to clean 225 x 4 and failed on the 3rd, then tried to pull 355 off the floor, but the weight seemed to be cemented to the floor. Then we programmed the wod for 6 rounds and in the first round decided 3 would be pushing it.

Overhead Squat, L-Sit Pullups, Split Jerk, Knees to Elbows, Hang Clean, Back Extensions

10/31/13

3 rounds of:
Overhead Squat (95) x 15
L-Sit Pullup x 15
Split Jerk (95) x 15
Knees to Elbows x 15
Hang Clean (95)  x 15
Back Extensions (25) x 15

Bench, Muscle Ups, Ring Dips, Pushups, Situps, L-Sit-Skin the Cat

10/30/13

Bench Press (95) 10, (135) 20, (175) 10, (225) 10, (275) 10, (315) 5, (225) 5, (135) 8
5 rounds of:
Bar Muscle Ups x 5
Ring Dips (strict/hollow) x 10
Pushups x 10
Situps x 10
---
L-sit to Skin the Cat to L-sit 4 x 4 (reps unbroken)

CFWOD10/25/13 (Push Press, OHS, GHD Situps) + Bar Muscle Ups & Calf Raises

10/29/13

This workout was the www.crossfit.com WOD for 10/25/13. The workout seemed easy enough on paper, AMRAP in 15 minutes, so I added muscle ups to the front of the lineup and completed 5 rounds regardless of time.

AMRAP in 15 minutes of:
Bar Muscle Ups x 5
Push Press (135) x 7
Overhead Squat (135) x 10
GHD Situps x 15
(86 reps/approximately2.4 rounds)
Completed 5 rounds in 34:23

Complete Nutrition moved into the club and gave me some stuff to try. I will see how it goes.

Arms & Core

10/28/13

Concentration Curl 3 x 15
Isolateral Overhead DB Extension 3 x 15
---
Incline DB Curl 3 x 10
Overhead DB Extension 3 x 10
---
Cable Curls 3 x 10
Rope Press 3 x 15
---
Hammer Curl 3 x 10
Overhead Rope Press 3 x 10
---
Ring Dips 3 x 10

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

"Desforges" Deadlift, Pullups, CLean & Jerk, Knees to Elbows

10/26/13

5 rounds of:

Dead Lift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Knees to Elbows x 20
(43:33)

This workout blows, ready to quit after one round!

W1: Pushups, Ring Dips, Bench, Curls, Cleans, Extensions, Deadlifts, W2: Row, Pushups

10/23/13

Workout 1
Pushups x 100
Ring Dips x 100
Bench Press (135) x 100
Barbell Curls (45) x 100
Hang Power Clean (95) x 100
Hip Extensions x 100
Dead Lift (225) 4 x 4, (255) 3 x 3, (275) 2 x 2, (295) x1, (315) 1, (325) 1

Workout 2
AMRAP 15 minutes
Row 250m
Pushups x 25
(8 rounds)

Took 2 days off after these workouts and the previous day's. I felt like I had been run over by a car! Triceps, traps and abs were wrecked. 100 x hang power cleans was a good forearm workout all on its own, followed by some heavy deads... not good!

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!

W1: Run, Row & W2: Muscle Ups, RIng Dips, HSPU, Handstand Walks

10/18/13

Workout 1
Run 1mile
Row 5400k

Workout 2

Lunges, Squats, OHS, Front Squat, Rear Squat, Leg Press

10/21/13

Walking Lunges x 100
Squats x 75
Overhead Squat (45) 4, (75) 4, (95) 10, (115) 4, (135) 4, (155) 2, (175) 2
Front Squat (175) 2, (185) 2, (195) 2, (215) 2, (225) 2
Rear Squat (225) 2, (255) 2, (275) 2, (295) 2
Leg Press (550) 4 x 25

Run 10k

10/19/13

Run 10k

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
---
2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

W1: Pushups, Bench, DB Press, Ring Dips, Handstand Walk, & W2: Run 6 miles

10/14/13

Workout 1:
Bar Pushups 3 x 20
Bench Press (135) 20, (175) 10, (225) 10, (275) 8
Ring Dips 4 x 10
Handstand Walks

Workout 2
Run 6 miles
(49:30)

Bike 20 miles

10/13/13

Bike 20 miles

Trail Run 10k

10/12/13

Run 10k (trails)

W1: Squats, Calf Raise, W2:

10/10/13

Workout 1
2 rounds of:
Rear Squat (45) x 10, (135) x 10
Front Squat (45) x 10, (135) x 10
Overhead Squat x 10, (135) x 10
---
Rear Squats (225) 3 x 10
Calf Raise (190), (230), (250), (270), (290) x 12

Workout 2

W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

Chest & Burpees, Situps, Pullups

10/07/13

Bar Pushups 3 x 20
Bench Press (135) 20, (225) 4, (255) 4, (275) 4, (295) 4, (315) 4
Incline DB Press (75) 15, (85) 10, (90) 10, (100) 7
Weighted Ring Dips (50) 10, 10, 10
---
2 rounds of:
Burpees x 20
Situps x 20
Pullups x 20

Muscle Ups, HSPU, Situps, KB Swings, Snatch & Arms

10/05/13

2 rounds of:
Muscle Ups x 10
Handstand Pushups x 25
Situps x 25
Kettle Bell Swings (53) x 25
Snatch (95) x 10
---
Incline DB Curls 3 x 10
Single-arm overhead DB extensions  3 x 10
Cable Curls 3 x 10
Rope Press 3 x 10
21 Curls x 3
Overhead DB Press 3 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

W1: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
---

Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

Situps, HSPU, Squats, Muscle Ups, Rings

10/01/13

5 rounds of:
Situps x 20
Handstand Pushups x 5
Squats x 20
Muscle Ups x 5
---
Rings:
L-Sit, uppers, skin-the-cat, reverse uppers, lowers x 5

Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

Crosstown Classic Chicago 10k

09/28/13

Run 10k
(57:00)

Wanted to run it around 50:00, but I came of with this list of excuses instead:
- Still congested from cold
- Didn't get to sleep on time the night before
- Ate like shit and drank all week

Arms

09/27/13

Still feeling shitty from the cold, have the Chicago, Crosstown Classic 10k on Saturday and didn't want to workout, so I just did arms.

Cable Curls 4 x 15
Rope Press 4 x 15
Incline DB Curls 3 x 15
Overhead Single DB Extension 3 x 15
21 Curls x 3
Overhead Rope Extensions 3 x 15
Chin Ups 2 x 10
Ring Dips 2 x 10

W1: Pushups, Bench, Dips, Situps, Toes 2 Bar, Run & W2: Push Press, Bench, Muscle Ups

09/25/13

Workout 1:
Bar Pushups 4 x 25
Bench Press (225) 15, 14, 11, 10
Ring Dips 4 x 25
Situps x 100
Run 1 mile

Workout 2:
Push Press (135) 2, (155) 2, (175) 2, (195) 2, (215) 2, (225) 1, 1
Bench Press (185) 2, (205) 2, (225) 2, (245) 2, (275) 2, (295) 2, (315) 2
Muscle Ups x 30

Rest Day

09/24/13

Rest Day (Sick day)

Row 5 minutes, felt like shit

W1: OHS, Situps, OHS, T2B, OHS, GHDSU, W2: Burpees, Run, BC, BJB, KBS, WBS & W3: Run 6 miles

09/23/13

Workout 1
Overhead Squats (45) x 50
Situps x 100
Overhead Squats (115) x 25
Toes to Bar x 50
Overhead Squats (185) x 10
GHD Situps x 20
(29:13)

Workout 2:
2 rounds of:
Burpees x 10
Run 200m
Bear Crawl 100'
Broad Jump Burpees x 100'
Burpees x 10
Run 200m
Wall Ball Shots x 15
Handstand Walk 100'

Workout 3:
Run 6 miles
(49:00)

Run 10k

09/21/13

Run 10k
(50:00)

W1: Swim & W2: Rope Climb, Box Jump, Kettle Bell Swing

09/10/13

Workout 1:
Swim 1200 y

Workout 2:
4 rounds of:
Rope Climb (17') x 3
Box Jump 30" x 10
Kettle Bell Swing (70) x 20

W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)

W1: Muscle Ups, Toes 2 Bar, Squats, Situps & W2: Lunge, Leg Press, Squat, CPU, OHS, RD, BJ

09/18/13

Workout 1
Muscle ups (bar) x 5, 5, 5
5 rounds of:
Toes 2 Bar x 10
Squats x 20
Situps x 20
Muscle Ups (bar) x 5
---
Workout 2
Lunges x 100
Leg Press (360) 2 x 50
Squat (135) 2, (185) 2, (225) 2, (245) 2, (265) 2, (285) 2, (305) 2, (315) 1
5 rounds of:
Clap Push up x 10
Overhead Squat (95) x 15
Ring Dips x 10
Box Jumps 24"

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

Row, Snatch, "Fran", Squats, Pistols, Situps, GHD Situps, Hip Extensions, Row

09/16/13

Row 1600m (6:03)
Snatch (95) x 10 (135) x 10 (165) x 10
21-15-9 of:
Thrusters (95)
Pullups
(7:41)
Pistol Squats x 50
Squats x 100
Situps x 50
GHD Situps x 50
Hip Extensions x 50
Row 1600 m

Clean & Jerk, Snatch & Rock Cut Coyote Howl "Nite" Trail 10k Run

09/13/13

Clean & Jerk (75) 4, (95) 4, (135) 4, (185) 4, (215) 4
Snatch (135) 4, (95) 10
---

Run 10k
Rock Cut Coyote Howl "Nite" Trail 10k Run
Thank god my partner was well prepared for this race. I would have been screwed without a head lamp. A slightly dangerous run through rugged trails and hills in the dark of night, I tripped and nearly fell several times. It was a lot of fun and I would definitely do that run again. I plan to add trail running to my future programming. Every run is getting a little bit easier and I am growing more eager to run the next race!

Weighted Chin Ups & Ring Dips (recover from last 2 days)

09/12/13

5 rounds of:
Weighted Chin Ups (30) x 5
Weighted Ring Dips (30) x 5

Still recovering from the last 2 days, chin ups and dips were all I could muster and I have a 10k tomorrow.

W1: Row, KB Swings, Pushups, Burpees, Ropes & W2: "The Don"

09/11/13

Workout 1:
4 rounds of:
Row 800m
Kettle Bell Swings x 25
Pushups x 15
Burpees x 10
---
4 rounds of:
Battle Ropes 60 seconds
Rope Pulleys 60 seconds
---

Workout 2: "The Don"
Deadlift (110) x 66
Box Jump 24" x 66
Kettle Bell Swings (55) x 66
Knees to Elbows x 66
Situps x 66
Pullups x 66
Thrusters (55) x 66
Wall Balls (20) x 66
Burpees x 66
Double Unders x 66
(54:36)

Did this workout with super-trainer Phil "Phillopian Tubes" Toldo. He shit his spleen out immediately following the workout.

Deadlift, Muscle Up, Clean, HSPU, Situps, Pushups, Pullups

09/10/13

10 rounds of:
Deadlift (295) x 1
Muscle Up x 2
Clean (185) x 3
Handstand Pushup x 4
(24:02)
---
3 rounds of:
Situps x 10
Handstand Pushup (kipping) x 5
Muscle Up x 2
---
5 rounds of:
Pushups x 20
Situps x 10
Pullups x 5

W1: Row & W2: Run, Row, Bench, DB Hang Clean, HSPU, Situps

09/09/13

Workout 1:
Row 30 minutes
(7029m)

Workout 2:
Run 1600m, Row 1600m
Run 800m, Row 800m
Run 400m, Row 400m
---
Bench Press (135) 10, (225) 10, (275) 10, (300) 8
Incline Bench Press (135) 10, (185) 10, 10
21-15-9 of:
DB Hang Squat Cleans (100)
Handstand Pushups
---
Situps x 100

Bike, Run, Sprint, Situps, Pullups, Pushups, Swim, Bike

09/06/13

Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles

Workout 1: Run 5k, Pullups, Pulldowns, Rows, W2: Snatch, Wall Balls, BJs, Squats, Deads

09/05/13

Workout 1:
Run 5k
Pullups 5 x 10
Superset:
Pulldowns 4 x 10
Cable Rows 4 x 10
---
Barbell Rows 3 x 10

Workout 2:
Wall Balls (10) x 50
Snatch x 2 (135, 155, 165, 175, 185)
Squats (H) x 2, (225, 275, 295, 305)
Deadlifts x 2 (225, 275, 295, 315, 335, 355, 365)

Row, KB Swing, Burpee, Bench Press

09/04/13

3 rounds of:
Row 500m
Kettle Bell Swing (55) x 25
Burpee x 25
---
Row 1k
Bench Press (135) 30, (185) 20, (225) 10, (135) 20

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

Run 5k

09/02/13

Run 5k

Run, Bench, Snatch

08/30/13

Run 2.5 miles
Bench Press (225) 5 x 10
Snatch (95) 10, (135) 10, (155) 2, (165) 1, (175) 1

Muscle Ups, KB Snatch, Situps

08/29/13

10 rounds of:
Ring Muscle Ups x 3
Kettle Bell Snatch (55) x 5/5
Situps (Abmat) x 20

W1: "JT" (HSPU, Ring Dip, Pushup), KB class, W2: "Morrison"

08/28/13 - First day back after a week of vacation - drinking and not working out, overeating and poor choices. Today I didn't even really feel like working out. I almost skipped it, but decided to do a  light workout to get me back into it.

Workout 1: "JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
(8:47)

Kettle Bell Werks Class
30 minutes of: (basically Les Mills-type, light kettle bell aerobics)

Workout 2: "Morrison"
50-40-30-20-10 reps of:
Wall Ball Shots (20)
Box Jumps 24"
Kettle Bell Swings (53)
(38:13)

Peak Triathlon (sprint)

08/17/13

Sprint Triathlon
300 yard swim
15 mile Bike
3 mile Run

W1: Run 3 miles, Chest & W2: Swim

08/16/13

Workout 1:
Run 3 miles
Bench (135) 10, (225) 10, 10, 10
Cable Flys (35) 10, 10, 10, 10
Ring Dips 4 x 15
Pushups x 100
---
Workout 2:
Swim 700m

W1: Row, Burpee, KB Swing, Situps, Plank & W2: Snatch

08/15/13

Workout 1:
7 rounds of:
Row 500 m
Burpees x 5
Kettle Bell Swing (55) x 20
Burpees x 5
---
Row 500 m
4 rounds of:
Situps x 25
Plank 60 seconds
---
Workout 2:
Snatch (65) 10, (95) 10 (135) x 30

Workout 1: Wall Balls and Arms & W2: Cleans

08/14/13

Workout 1:
Wall Balls (20)  x 150
Cable Curls 4 x 20
Rope Press 4 x 20
21 Curls x 4
Single Arm Cable Curls 4 x 20
Overhead Rope Press 4 x 20
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Cleans (65) 10, (95) 10 (135) 10
Squat Cleans (135) 4, (185) 4, (225) 4

W1: Burpee, K2E, Ropes, Pulleys, SU, PU, Pistols, Snatch & W2: Back & Box Jumps

08/13/13

W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10

W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10

"Nate" (Muscle Ups, HSPU, KB Swing)

08/12/13

"Nate"

AMRAP in 20 minutes of:
Muscle Ups (bar) x 2
Handstand Pushups x 4
Kettle Bell Swing (55) x 8
(14 rounds)

Run 10k (Chicago 10k)

08/11/13

Chicago 10k
(58:14)

Bike 17 miles

08/10/13

Bike 17 miles
(1:01)

Wall Ball Shots, Box Jumps, Kettle Bell Swings

08/08/13

50-40-10 reps of:
Wall Ball Shots (20)
Box Jumps (24")
Kettle Bell Swing (55)

Knees to Elbows, Pushups, Pullups, GHD Situps, Thruster

08/07/13

3 rounds of:
Knees to Elbow x 20
Pushups x 20
Pullups x 10
GHD Situps x 20
Thruster (95) x 10
(24:00)

Clean, Ring Dips, Wall Balls, Double Unders

08/06/13

Reps of 21-15-9, for time:
Hang Clean (135)
Ring Dips
(7:20)

For time:
Wall Ball Shots (20) x 21-18-15-12-9-6-3
Double Unders x 42-36-30-24-18-12-6
(11:18)

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k

Rings, BF Kip, Flags, Handstand Walk, & Legs

08/02/13

1 hour of skill work:
Butterfly Kipping
Ring Work
Flags
Handstand Walk
---
Lunges x 100
5 rounds of:
Front Squat (135) 10
Rear Squat (135) 10
Body Squat (135) 10
rest 60 seconds
---
Leg Press (460) 20, (540) 20, (630) 20, 15
Calf Raises (190) 15, (250) 15, 15, 15

W1: Run 2 miles, Bench Press, Pushups, & W2: "JT", Ring Pushups, Chin Ups, Row 2k

08/01/13

Workout 1:
Run 2 miles
Bench Press (135) Max Reps, (175) MR, (225) MR x 2
Pushups x 100

Workout 2: "JT" plus
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups
(8:09)

3 rounds of:
Ring Pushups x 10
Chin Ups x 10
---
Row 2k (AFAP)

Bike, Slam Ball, Muscle-Up, Deadlift, Thruster, Squat, Bike

07/31/13

Bike 7 miles

2 rounds of:
Slam Ball (20) x 5
Muscle-Up (bar) x 10
Slam Ball (20) 5
Dead Lift (115) x 30
SLam Ball (20) 5
Thruster (45) x 40
Slam Ball (20) 5
Squat x 50
---
Bike 7 miles

300 Situps & 300 Pushups

07/30/13

12 rounds of:
Situps x 25
Pushups x 25

Arms

07/29/13

Arms
Superset:
Cable Curls (27.5) 20, (37.5) 20, (47.5) 20, (52.5) 20
Rope Press (27.5) 20, (37.5) 20, (47.5) 20, (52.5) 20
Superset:
21 Curls (EZ Bar) (55)
Overhead Rope Press (37.5) 20
Superset:
Alternating, Seated DB Curls (35) 15, 12, 10
Overhead, Single-Arm DB Extension (25) 10, 10, 10
Weighted Dips (55) 3 x 10
Weighted Chinups (55) 6, 4, 3, 3, 3
Chinups x 10, 10

Rope, Box, Clean, Pullup, KB Swing

07/28/13

15' Rope Ascent x 10
30" Box Jump x 50
Squat Clean (155) x 50
Pullups x 50
Kettle Bell Swing (55) x 50

W1: Run, Row, KB Swing, Burpee & W2: Snatch & Ring Dips

07/26/13

Workout 1:
Run 2 miles
Row 500 m
Kettle Bell Swing (55) x 50
Row 500 m
Burpees x 50
Row 500 m
Kettle Bell Swing (55) x 50
Row 500 m
Burpees x 50
Row 500 m
37:00

Workout 2:
5 rounds of:
Snatch (from floor) (95) x 10
Ring Dips x 10
(8:30)

"Josh" Plus (OHS, PU, DL, DU) & GHD Situps

07/25/13

"Josh" Plus:
Overhead Squat (135) 21
Pullups x 42
Deadlift (135) 10
Double Unders x 73
Overhead Squat (135) 15
Pullups x 30
Deadlift (135) x 10
Double unders x 55
Overhead Squat (135) x 9
Pullups x 18
Deadlift (135) x 10
Double Unders x 37
(24:07)
---
2 rounds of:
GHD Situps (parallel) x 25
GHD Situps (hyper) x 10

W1: Row 13k & W2: Gymnastics & Stability

0724/13

Workout 1: Row 13k
(60:03)

Workout 2: Gymnastics & Stability (45 minutes)

Hundos (Situps, Thrusters, GHD Situps, Pushups, Squats), Row

07/23/13

Situps x 50
Thrusters (95) x 100
GHD Situps x 50 (25 parallel, 25 hyper)
Pushups x 100
Situps x 50
Squats x 100
GHD Situps x 50 (25 parallel, 25 hyper)
---
Row 3 miles (21:03)

Kettle Bell WOD -

07/20/13

5 rounds of:
Handstand Pushup x 5
Kettle Bell Swing x 15
Pullups x 7
Grasshoppers (2-count) x10
H2H Swing x 20
(11:03)

"The Seven" (HSPU, Thruster, K2E, Dead Lift, Burpee, KB Swing, Pullups)

07/19/13

"The Seven"
7 rounds of the following:
Handstand Pushups x 7
Thruster (135) x 7
Knees to ELbows x 7
Deadlift (245) x 7
Burpee x 7
Kettle Bell Swing (53) x 7
Pullups x 7
(28:58)

W1: "Lynne" (Bench, Pullups), DB Rows, Calves, W2: Row & HSPU

07/18/13

Workout 1: Lynne
5 rounds of:
Bench Press (195) x Max Reps
Pullups x Max Reps
(23/26, 20/23, 13/16, 12/13, 12/12)
---
DB Rows (90) x 8R/8L x 3
Calf Raise (190) 15, (250) 12, (290) 12, 12

Workout 2:
5 rounds of:
Row 500m
Handstand Pushups x 10
(12:00)

Pistol Squat, Snatch, Muscle-Up, GHD Situps, Snatch

07/17/13

4 rounds of:
Pistol Squats x 10R/10L
Snatch (135) x 5
Muscle-Ups (bar) x 5
GHD Situps x 20
---
Snatch (Hi-Hang) (75) x 30

Squat, WB Shot, Pushups, Burpees, Situps, Bike

07/16/13

10 rounds of:
Squat x 10
Wall Ball Shot x 10
Pushups x 10
Burpees x 10
Situps x 10
(24:50)

Bike 21 miles

Snatch, Overhead Squat, KB Swing, Box Jump, Rope Ascent

07/14/13

3 rounds of:
Snatch (ground to overhead) (75) x 10
Overhead Squat (75) x 10
Kettle Bell Swing (55) x 10
Box Jump (30") x 20
Rope Ascent x 2

W1: Clean & Jerk, Arms, W2: Situps, KBS, Burpee, Toes2bar, Double-Unders

07/11/13

Workout 1:
Clean & Jerk (135) 5, (155) 5, (185) 5, (215) 5
Clean (225) 5
Cable Curls 4 x 20
Rope Press 4 x 20
Alternat DB Curl 3 x 10
Hammer Curl 3 x 10
Overhead Rope Press 3 x 10
Ring Dips 3 x 10
Chin Ups 3 x 10

Workout 2:
3 rounds of:
Situps x 25
Kettle Bell Swing (53) x 25
Burpees x 25
Toes to Bar x 25
Double Unders x 25

Bench Press, "JT"(HSPU, Pushups, Ring Dips), Pullups

07/10/13

Bench Press (135) 20, (225) 12, (275) 10, (225) 10,
21-15-9 reps of the following:
Handstand Pushups
Ring Dips
Pushups
---
Pullups x 100

Bike, "McGhee" (Deadlift, Pushup, Box Jump), Bike

07/09/13

Bike 7 miles
---
AMRAP 30 minutes:
Deadlift (275) x 5
Pushups x 13
Box Jump (24") x 9
(13 rounds)
---
Bike 7 miles

"Annie" (DU, SU), "Grace" (C&J) & "Karen" (WBS)

07/08/13

Annie:
Reps of 50 - 40 - 30 - 20 - 10 of the following:
Double-Unders
Situps
(9:58)

Grace:
Clean & Jerk (135) x 30
(9:49)

Karen:
Wall Ball Shots (20) x 150
(10:10)

Did all 3 workouts at about 80% of capacity.

Rings, Bike, Chinups

07/07/13

Ring exercises 60 minutes
Bike 2.5 miles
Chinups x 50
Bike 13.5 miles

Bike, "Fran", Chest, Bike

07/04/13

Bike 7 miles (18 mph avg)
21-15-9 reps of:
Thruster (95)
Pullups
(7:40)
Bench Press (135) 20, (185) 10, (225) 10, 10, 10 (135) 10
DB Incline Flys (40) 10, 10, 10
Weighted Ring Dips (45) 10, 10, 8
Bike 7 miles (19 mph avg)

Situp, Burpee (PR), KB Swing, Snatch, Rope, Speed Bag

07/02/13

Situps x 100
Burpees x 100 (6:25) PR
KB Swing x 100
4 rounds of:
Squat Snatch (135) x 4
Rope Ascent (17') x 2
Speed Bag (2:00)

Abmat Situps x 400

06/30/13

Situps (abmat) x 400
arms extend overhead, but shoulders do not touch abmat or floor.

Snatch, Overhead Squat, Squat, Box Jump, Toe-to-Bar & Ring Work

06/28/13

5 rounds of:
Snatch (135) x 10
Overhead Squat (135) x 10
Squat (135) x 10
Box Jump (24") x 10
Toe-to-Bar x 10
---
Ring Work

Burpees & Double Unders, Cleans & Burpees, Situps, Arms

06/27/13

AMRAP (12 minutes):
10 Burpees
25 Double-Unders
(8 rounds)

3 rounds of:
Hang Clean (135) x 15
Burpees x 15
(22:35)

Situps x 100

Arms:
Cable Curls
Rope Extensions
Incline DB Curls
Single-arm Overhead Extensions
Hammer Curls
Overhead Rope Extensions
Chin Ups
Ring Pushups

Clean & Jerk, Squat, Lateral Bar Jump Burpees

06/26/13

5 rounds of:
Clean & Jerk (115) x 7
Rear Squat (115) x 14
Lateral Bar Jump Burpees x 21
(25:20)

Rings, Snatch, Situps

06/25/13

Rings: Muscle-ups, Skin-the-Cat, Lowers, Uppers
4 rounds of:
Snatch (65) x 10
Situps x 25
---
Plus 1 set of 10 snatches at the end (50 total)

W1: Arms, W2: Burpee Pullups, Situps

06/21/13

Workout 1: Arms
Superset 1:
Cable Curls 4 x 20
Rope Press 4 x 20
Superset 2:
Incline DB Curls 4 x 20
Single Overhead Extensions 4 x 20
Superset 3:
21 Curls x 3
Overhead Rope Extension 3 x 15
Superset 4:
Hammer Curls 3 x 12
Skull Crusher 3 x 10
Superset 5:
Weighted Ring Dips (40) 4 x 10
Weighted Ring Rows (40) 4 x 10

Workout 2:
Burpee Pullups (bar 6 inches overhead) x 100
Situps x 100

W1: 4 mile run, sit-ups & W2: legs

06/20/13

Workout 1
Run 4 miles
Sit-ups x 100

Workout 2: legs
Lunges x 100
Calf Raises (190) 10, (250) 10, 10
Leg Press, (10 full range, 10 short) (450), (540), (630), (720), (810)
Squat (deep) (135) x 20, (185) 4 x 20
Dead lift (135) 10, (185) 10, (225) 10, (275) 10
Hip Extension 3 x 20

Row, W1: OHS, T2B, W2: HSPU, PU, KBS, SU, Burpees

06/19/13

Warmup: Row 1600m

Workout 1:

7 rounds of:

Overhead Squat (135) x 7

Toes to Bar x 14

(18:11)

(Immediately followed by workout 2)

Workout 2:

Handstand Push-ups x 30

Pull-ups x 40

Kettle Bell Swing (55) x 50

Sit-ups x 60

Burpees x 70

(23:00)

Bike & Run

07/18/13

Bike 6 miles (20:00)

Run 2 miles (17:00)

Rope, WB Shots, Box Jump, KB Swing, Thruster, Clean, Snatch, Burpee, Muscle-Ups

06/17/13

3 rounds of:
17' Rope Ascent x 2
Wall Ball Shots (20#) x 10
24" Box Jumps x 10
Kettle Bell Swing (55#) x 10
Thruster (95#) x 10
Clean (95#) x 10
Snatch (95#) x 10
Burpee x 10
Muscle-Ups x 5
(35:05)

Biggest Loser 5k, Rockford

06/15/13

Biggest Loser 5k, start time 7:00am
(24:45) 4th in age bracket (35-39), 47th overall (1000+)

MedBall Workout, Row & Core

06/14/13

Run 600m with 20# medicine ball
Forward Jumps (over medball) x 20
Lateral Jumps (over medball) x 20
Run 400m w/20# medball
20# Medball Cleans x 20
Punch & Sprawl on medball x 20
Run 200m w/medball
20# Wall Ball Shots x 20
Single-Arm Medball Throws (20#) x 20
100' Sprints x 20
Row 3200 k

Core Workout
4 rounds of:
L-Sit (rings) 30', 20', 15', 15'
Hollow Hold 20'
Situps x 20
Toes to Bar x 10

Row & Burpees

06/13/13

3 rounds:
Row 1000m
Burpees x 25

Rest Week -No Upper Body Work!! Run, Bike & Legs Only!!!

06/11/13

No upper body work. Right pec/shoulder feels strained? Right elbow needs to be chopped off and replaced, but a weeks worth of rest might suffice.

Urban Warrior Dash - Chicago

06/08/13

Matt, Adam, Gina, Me

5 mile with obstacles.
(55 minutes)

W1: Gymnastics (MU, HSPU, HSW, RPU) & W2: Olys

06/07/13

Workout 1: Gymnastics
4 rounds of:
Ring Muscle-Ups x 5
Handstand Pushups x 10
---
4 rounds of:
Bar Muscle Ups x 5
Handstand Walks 40'
---
4 rounds of:
Ring Pushups x 10
Handstand Pushups x 5
---
5 rounds of:
Skin the Cat (Bar) x 1
L-Sit to SKin the Cat to Lower Downs (rings) x 1

Workout 2: OLYs
Snatch
Clean & Jerks
Squat Cleans

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
---
24" Box Jump (weighted vest) x 50

Arms

06/03/13

Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100

Muscle Ups, Ring Dips, HSPU, Ring Pushups, Handstand Walk

06/03/13

Muscle Ups (bar) x 15
Ring Dips x 30
Handstand Pushups x 30
Ring Pushups x 30
Handstand Walks

Color Vibe 5k (not timed) & Jack Pine Savage 5k (timed)

06/01/13
Color Vibe 5k
Run/walk w/client

06/02/13
Jack Pine Savage 5k
Run/Walk w/client
(28:50)

W1:"Murph" & W2:Legs

05/31/13

Workout 1: Murph
Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1mile
44:00

Workout 2: Legs
Warmup
3 rounds of:
Box Jumps (20") w/weighted vest x 20
BoxJumps (30") x 20
--
Lunges x 100
Leg Press (540) x 20, (720) x 15, 15, 15
Front Squat (185) 10, 10, 10
Rear Squat (225) 10, 10, 10

Muscle Up, Ring PU, Rope, WB Shots, KB Snatch, KB Swing, Clean

05/30/13

3 rounds of:
Muscle Up x 1
Ring Pullups (false grip) x 5
17' Rope Ascent x 3
15' Wall Ball Shots (20) x 3
Kettle Bell Snatch (55) x 3
Kettle Bell Swing (55) x 3
Clean (95) x 3
14:21

Arms

05/29/13

Rest with arms above heart 30-60seconds between each set or superset

Superset 1:
Cable Curls (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15
Rope Press (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15

Superset 2:
Incline DB Curls (35) 4 x 10
Single Overhead DB Extension (25) 4 x 10
-
Hammer Curls (40) 4 x 12

Superset 3:
Single Cable Curls (22.5) 3 x 10
Overhead Rope Press (47.5) 3 x 10

Superset 4:
Chinups 4 x 10
Weighted Ring Dips (45) 4 x 10

W1: Situps & Weighted Pullups W2: Muscle Ups (1st RMU)

05/28/13

Workout 1
4 rounds of:
Situps x 25
Weighted Pullups (45) x 10

Workout 2
Muscle Ups (rings) x 10
(1st muscle up on rings)

PU, HSPU, RD, PS, MU, Bench Press, Straight Pulldowns

05/27/13

Pushups x 100
Handstand Pushups x 50
Ring Dips x 50
Pistol Squats x 50
Muscle Ups (assisted black band) x 20
Bench Press (135) 20, (175) 10, (225) 10
Straight Arm Pulldowns (70) x 12, 12, 12

DU, SU, KBSwing, Pistol Squat, Pullups, Squat Sclean

05/25/13

3 rounds of:
Double Unders x 50
Situps x 40
Kettle Bell Swing (53) x 30
Pistol Squats  x 20
Pullups x 10
Squat  Cleans (135) x 5

Snatch, BJ, WBS, Pushups, BJ, WBS, Clean

05/24/13

2 rounds and 24 reps of the following:
Snatch (115#)
Box Jump (24")
Wall Ball Shot (20#, 10')
Pushups x 24
Box Jump (24")
Wall Ball Shots (20#, 10')
Clean (115#)

W1: Run 3 miles, Situp, Pushup, Push Press, Deadlift, W2: Olys

05/22/13

Workout 1:
Run 3miles
4 rounds of:
Situps x 25
Pushups x 25
Push Press (95) x 25
Deadlifts (95) x 25

Workout 2:
Snatches and Cleans 65 - 95#

Cardio W1: Row 3 miles, cW2: Run, Row, W3: Chest

05/22/13

Workout 1: Cardio
Row 4800m
(20:15)

Workout 2: Cardio
Run 1600m
Row 800m
Run 800m
Row 800m

Workout 3: Chest
Pushups x 70-10-10-10 (1:55)
Ring Pushups 5 x 10
Bench Press (135) 20, (225) 10, (275) 8, (225) 10, (185) 10
Wall Bal Shots x 100 (5:59)
Ring Dips x 20, 10, 10

W1:Ride, Snatch, Run 2, Abs, Ride & W2: Muscle Ups, Rope Climb

05/21/13

Ride 7 miles

Workout 1:
Snatch (65) 10, (95) 10, (135) 10, (155) 2, (175) 2
Run 2 miles
Siptups (abmat) x 100
Hollow Holds 20 seconds x 6

Ride 7 miles

Workout 2:
3 rounds of:
Muscle Ups (assisted) x 10
Rope Ascent (15') x 2

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

Ride 15 miles, Rope, Rings

05/19/13

Ride 15 miles (mixed)
False Grip Pullups (rings) x 10
Muscle Ups (assisted) x 10
Rope Ascent (16') x 5

Plank, SU, TGU, T2B, Squat, KBS, WBS, Thruster, Burpee

05/18/13

Plank 3 x 60seconds
Situps x 50
Turkish Getup (25) x 50 (25 R/L)
Squat x 50
Kettle Bell Swing (53) x 50
Wall Ball Shots (20) x 50
Thruster (45) x 25
Burpee x 25

Bike, Legs, Bike

05/17/13

Bike 7 miles (hills)

Squat (45) 20, (135) 20, (225) 15, (275) 8, (135) 20
Front Squats (95) 12, (135) 11, (175) 10
Leg Press (550) 20, (640) 20, (730) 20
Lunges x 90, (140) 10

Bike 7 miles (hills)

W1: Run 6 miles, Arms, W2: Weighted Ring Dips

05/16/13

Workout 1:
Run 6 miles
Cable Curls (32.5) 15, 15, 15, 15, 15
Rope Press (42.5) 15, 15, 15, 15
Overhead Rope Extension (37.5) 12, 12, 12
Ring Dips 3 x 10

Workout 2:
Weighted Ring Dips (45) 10, (60) 3 x 10

Chest

05/15/3

Pushups x 100
Ring Pushups 4 x 10
Bench Press (135) 20, (225) 10, (275) 7, 3 (315) 4
Cable Flys (25) 12, (30) 10, 10, 10

Bike, Run, "the seven", Run, Bike

05/14/13

Bike 7 miles (hills)

Run 2.5 miles
7 rounds for time of:
Handstand Pushups x 7
Thruster (135) x 7
Knees to Elbows x 7
Deadlift (245) x 7
Burpees x 7
Kettle Bell Swing (53) x 7
Pullups (strict) x 7
(27:23)
Run 1 mile

Power Cleans, Pullups & "Kelly" 400m, BJ, WBS

05/13/13

Complete the following in reps of 10-9-8-7-6-5-4-3-2-1:
Power Cleans (75% of body weight)
Pullups (strict)
(15:00)
"Kelly"(- 2 rounds, no time)
3 rounds of:
400m run
Box Jump 24" x 30
Wall Ball Shots (20) x 30

Run 3.5 miles

05/12/13

Run 3.5 miles

Oly Lifts: Snatch & Cleans

05/10/13

W1:
Warmup
Snatch (65) 10, (95) 10, (135) 4, (155) 4, (175) 2, 2, 2
Clean (95) 10, (135) 10, (185) 4, (225) 2

W2:
Snatch (115) 4, 4
Clean (115) 4, 4, 4, (135) 2, (225) 1- 1- 1- 1
Muscle Ups x 4

Run, Abs, Arms

05/09/13

Run 5k
4 rounds of:
Hollow Holds (30 seconds) x 3
Situps (abmat) x 25
Plank 45 seconds

Bicep Curls
Triceps Presses

KB Swing, HSPU, Box Jump, Muscle Up, Bike

05/08/13

5 rounds:
Kettle Bell Swing (55) x 25
Box Jump 20" x 15
Handstand Pushup x 10
Muscle Up (bar) x 5

Bike 14 miles (hills)

Bike, Dead, Pullup, Clean & Jerk, Toes to Bar, Bike

05/07/13

Bike 7 miles (hills)

5 rounds for time:
Deadlift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Toes to Bar x 20
(46:00)

Bike 7 miles (hills)

W1:"Elizabeth" Double Unders & OHS, W2: Arms and Calves

05/06/13

Bike 7 miles (hills)

Workout 1:
Reps of 21-15-9 of:
Snatch (135)
Ring Dips
(5:00)
2 minute Rest
4 rounds of:
Double Unders x 30
Overhead Squat x 10
6:57

Workout 2: Arms & Calves
Cable Curls
Rope Press

Single Cable Curls
Overhead Rope Extension

Incline DB Curls
DB Single Overhead Extension

Hammer Curls

Calf Raises
Seated Calf Raises

Bike 7 miles

Run 5k (Color Run), Bike OLYs (light)

05/05/13

Ran 5k (Bucs Thundering Towards a Cure)
(client's pace)

Ride 16 miles
20 pushups
4 muscle ups

Hang Clean (65) 15, 15, 15
Muscle Snatch (65) 15, 15, 15

Du, Burpees, T2B, Situps, Sntach, Pullups

05/03/13

4 rounds of:
Double Unders x 30
Burpees x 20

4 rounds of:
Toes 2 Bar x 15
Abmat Situps x 20
Snatch (95) x 15
Pullups x 20

Run & Chelsea

05/02/13

Run 3 miles

Complete the following Every Minute On the Minute for 30 minutes:
Pullups x 5 (150 total)
Pushups x 10 (300 total)
Squats x 15 (450 total)

Ride, W1: Chest, DU, Row, W2: Run 2miles, Ride

05/01/13

Ride 7 miles (hills)

Workout1: Chest
Pushups x 100 (1:51, PR)
Ring Pushups x 50
Bench Press (135) 15, (185) 12, (225) 10, 10, (135) 15
Cable Flys (hi) (20) x 12, 12, 12, (mid) (20) x 12, 12,  (low) (20) 10, 10
Double Unders x 110
Row 1600m 7:38

Workout 2: Run 2 miles

Ride 7 miles (hills)

Burpee, Dead, Ring Dips, Muscle Ups

04/30/13

Bike 7 miles (hills)

5 rounds of:
Burpess x 15
Deadlift (225) x 10
Ring Dips x 8
Muscle Ups x 3 (bar)
(14:49)

Bike 7 miles (hills)

Bike 14 miles (hills)

04/29/13

Bike 7 miles (hills)
Bike 7 miles (hills)

Bike, Run, "Fight Gone Bad" (284), HH, SU, Calf Raises, Bike

04/28/13

Bike 7 miles (hills)
Run 2.5 miles
Fight gone bad: 3 x 5 minute rounds of:
Wall Ball Shots (20) 1 minute
Sumo Deadlift Hi Pull (75) 1 minute
Box Jumps x 24 1 minute
Push PRess (75) 1 minute
Burpees 1 minute
(284)
Hollow Holds 6 x 20 seconds
Abmat Situps x 100
Calf Raises (standing) (250) 13 ,13, 13, 13
Calf Raises (seated) (100) 12, 12, 12, 12
Bike 7 miles (hills)

Bike 14 miles (hills)

04/27/13

Bike 14 miles (hills)

W1: "Cindy" W2: DU, HH, SU, Calves, Muscle Ups

04/26/13

W1: Cindy
AMRAP, 20 minutes:
Pullups x 5
Pushups x 10
Squats x 15
(21 rounds)

W2:
Double Unders x 100
Hollow Holds x 6 (20 seconds)
Abmat Situps x 100
Calf Raises (290) 15, 15, 15, 15
Muscle Ups

4 rounds of:
Squats (135) x 15
Decline Situps x 15
Back Extensions x 20

W1: DU, SU, WBS, Slam, BJ & W2: Abs & Calves

04/28/13

Workout 1:
4 rounds of:
Double Unders x 25
Situps x 20
Wall Ball Shots x 15
Slam Ball (20) x 10
Box Jumps (42") x 5
(13:34)

Workout 2:
Hollow Holds x 20 seconds (6 rounds)
Abmat Situps x 100
Calf Raises (250) x 12, 12, 12, 12

W1: Snatch & W2: Arms

04/24/13

Workout 1:
Warmup
Snatch: (45) 10, (65) 10, (95) 10, (115) 4, (135) 2, (155) 2, (175) 2, (185) 2, (195) 2

Workout 2: Arms
Various Biceps Curls and Triceps presses and extensions

W1: Run, Dips, PU, HSPU & W2: Burpee, KBS, PU, Pistols, MU

04/23/13

Workout 1:
Run 800 m
10 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushups x 10
800m (after 10 rounds)
that sucked.

Workout 2:
Burpees x 50
Kettle Bell Swing (55) x 40
Pullups x 30
Pistol Squats x 20
Muscle Ups (green band) x 10

DU's, Burpees, OHS/Row & Burpees

04/22/13

4 rounds for time:
Double Unders x 30
Burpees x 20
Overhead Squat (95) x 10
13:45

8 rounds of:
Row 400m
Double Unders x 25

W1: Chest (Pushup PR)& W2: Abs Deadlifts & Calves

04/19/13

Workout 1: Chest
Pushups x 100
(1:55) PR
Bench Press (115) 20 (135) 20, (225) 10, 10, 10, (135) 20
DB Incline Fly (40) 10, (45) 10, 10

Workout 2:
Situps (abmat, strict) 4 x 25
Deadlift (135) 12, (225) 12, (275) 12, (315) 10
LF Calf Raise (150) 15, (210) 15, 15, (290) 15

W1: Legs & W2: Cleans and Arms

04/18/13

Workout 1: Legs
Walking Lunge x 100
Squats x 100
Wall Ball Shots (20) 20, 20, 20
Overhead Squats (45) 10, (65) 10, (95) 10, (115) 10
Squats (135) 20, 20, 15, (45) 20

Workout 2:
Warmup
Cleans (95) 10, (115) 4, (135) 4, (185) 2, (205) 2, (225) 2, (245) 4
Cable Curls
Rope Press Down
Incline DB curls
Hammer Curls
Overhead Rope Extension

W1: Snatch & W2: Back and "Cindy"

04/17/13

Workout 1:
Warmup
Snatch (65) 10, (95) 10, (115) 10, (135) 4, (155) 2, (175) 2, (205) F, (175) 2, 2, 2


Workout 2: Back & "Cindy"
Pullups (hollow) 10, 10, 10
Muscle Ups (black) max, (green) max, (red) 3, (strict) 2, (red) 2, (green) max, (black) max
Straight Arm Pull Downs (70) 12, 12, 10, 10
Cable Rows (120) 10, (140) 10, (160) 10, (180) 10, (200) 8

AMRAP in 20 minutes, of:
Pullups x 5
Pushups x 10
Squats x 15
(24 rounds)

W1:Hollow Holds, Pullups, Situps, KB Swing & W2: "Fight Gone bad"

04/16/14

Workout 1: 

3 rounds of: 

Hollow Holds (20 sec.) x 3

Pullups x 20

Situps x 20

Kettle Bell Swing (53) x 20

(13:36)

Run 1 mile

Calf Raises (185) 12, (210) 12, (250) 10, (315) 10, (390) 10

Workout 2: Fight Gone Bad

3 rounds of:

1 minute of Wall Balls (20) x MR

1 minute of Sumo Deadlift High Pull (75) x MR

1 minute of Box Jumps (24") x MR

1 minute of Push Press (75) x MR

1 minute of Burpees x MR (instead of row for calories)

(274 reps)

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