"Amanda" (modified)

01/31/13

Workout 1: Amanda
3 rounds: 9-7-5 reps of:
Muscle-Ups (Bar)
Squat Snatch (135)
15:12

W1: "Filthy Fifty & W2: Arms

01/30/13

Workout 1: Filthy Fifty
Double Unders x 50
Burpies x 50
Wall Ball Shots (20) x 50
Back Extensions x 50
Push Press (45) 50
Knees to Elbows x 50
Lunges x 50
Kettle Bell Swing (45) 50
Jumping Pullups x 50
24" Box Jump x 50
(27:01)

Workout 2: Arms
LF Machine Curls (110) 15, 13, 13
Rope Press (40) 25, 25, 25
Preacher 21's (55) x 2, (45) x 2
DB Extension (35) 15, 13, 13
Incline DB Curls (40) 10, (35) 10, 10
Hammer Curls (40) 15, (35) 13, 12
Press Down (80) 12, 12, 12
Pullups x 50
Ring Dips x 50

W1: "DT" & W2: Chest, Run

01/29/13

Workout 1: "DT"
Five rounds of:
Deadlift (155) 12
Hang Clean (155) 9
Push Press (155) 6
15:25

Workout 2: Chest
Bench Press (45) 20, (155) 10, (225) 10, (275) 10, (315) 8
Incline DB Press (90) 10, (95) 10, (100) 10, (105) 7
Cable Flys (25) 13, 12, 12, 12
Pushups x 100
Run 1mile 8:23

Filthy Fifty

01/28/13

50 os each of the following:
Double unders
Burpees
Wall Ball Shots
Back Extensions
Push Press (65)
Knees to Elbows
Walking Lunge
Kettle Bell Swing (45)
Jumping Pullup
24" Box Jump

35:05 (need to quit drinking for better time!)

W1: Legs & W2: HSPU/Double Unders

01/25/13

Workout 1: Legs
Squat (45) 20, (135) 20, (225) 15, (275) 10, (315) 4
Leg Press (370) 20, (480) 20, (660) 20, (840) 20
Lunges x 100
Deadlift (straight leg) (95) 10, 10, 10, 10

Workout 2:
For time:
75 Handstand Pushups
Every minute on the minute perform 20 Double unders
9:20

Oly's & ABs

01/24/13

Snatch (45) 8, (65) 4, (95) 2, (135) 2, (140) 2, (145) 2, (150) 2, (155) 2, (160) 2
Hang Clean (135) 2, (155) 2, (185) 2, (205) 2, (215) 2
Deadlift (135) 10, (225) 2, (275) 2, (315) 2, (325) 2, (335) 2, (345) 2, (350) 2, (355) 2, (360) 2

Toes to Bar x 60
Situps x 60
Leg Raises x 60
Decline Situps x 60

W1: Half of "Sean," Muscle-ups & W2: Back

01/23/13

W1:
5 rounds of:
Chest-to-bar pullups x 11
Front Squat (75) x 22

15:21

Muscle-ups x 10

W2:
Cable Rows (140) 15, (160) 15, (180) 15
Wide Pulldowns (140) 15, (160) 13, (180) 10
Bar Rows (135) 10, 10, 10, 10
Straight Arm Pulldowns (70) 10, 10, 10

W1: Fight Gone Bad & W2: Arms, Run

01/22/13

Workout 1: Fight Gone Bad (modified)
3 five minute rounds of:
Wall Ball shots (20) 1 minute
Sumo Deadlift Hi-Pull (75) 1 minute
Box Jump 18" 1 minute
Push Press (75) 1 minute
Burpies 1 minute
Rest 1 minute

Workout 2: Arms
Concentration Curls (ss w/DB Extension) (20) 14, (25) 12, (30) 12, (35) 10, (40) 9
Triceps DB Extension (20) 14, (25) 12, (30) 12, (35) 10, (40) 9
Preacher 21's (ss w/skull crusher) (55) x 3
Skull Crusher (80) 12, 12, 12
Incline DB Curl (40) 10, (35) 10, (30) 10, 10
Single Cable Curl (ss w/Rope Press) (15) 14, 14, 14, 14
Rope Press (30) 24, 35, 37, 35

Run 1 mile 8:13

W1: Chest & W2: Rings

01/21/13

Workout 1: Chest
Bench Press (45) 10, (135) 10, (225) 10, (275) 10, (315) 6
Incline DB Press (80) 12, (90) 11, (100) 10, (105) 9
LF Incline Press (200) 12, 12, (250) 11, 10
Plyo Pushups x 50
Pushups x 50

Workout 2: Rings
6 rounds of:
L-Sit  (45, 30, 30, 15, 10, 10 seconds)
Muscle Up
L-Sit to Skin the Cat w/full-body extension

Legs, Run, Muscle-Ups & Pullups

01/18/13

Body Squats x 400
Lunges x 120
Calf Extensions (190) 15, 18, 15, 15
Run 1 mile 9:10
Muscle Ups x 15
Pullups x 50

W1: BodyPump & W2: Ropes & Rows

01/17/13

Workout 1: BodyPump
Les Mills BodyPump class, always a brutal burn!
60:00

Workout 2:
Battle Ropes (alternating waves) 30 seconds x 5
Battle Ropes (big doubles) x 15 (3 sets)
Rope Pulleys x 4 (3 sets)
Situps x 45

W1: Chipper (HSPU, Pull, Swing, Sit, Burp) & W2: Chest

01/16/13

Workout 1: Chipper
Handstand Pushup x 30
Pullups x 40
Kettle Bell Swing x 50
Situps x 60
Burpies x 70
First attempt 9:00 am (16:48)
Second attempt 12:15 pm (15:28)

Workout 2: Chest
Bench (45) 25, (135) 20, (225) 13, (275) 12
Incline Bench (185) 15, (205) 13, (225) 8
Incline DB Fly (45) 10, 10, 10
LF Pec FLy (130) 10, 10, 10

W1: Arms & W2: Chest/Back (light)

01/15/13

Workout 1: Arms
Incline DB Curls (ss w/Tri Db Extension) (30) 15, (35) 10, (40) 10
Triceps DB Extension (30) 12, 12, 12
Preacher 21's (ss w/Overhead DB Extension) (45) 3 sets
Overhead DB Extension (80) 12, (85) 12, (90) 12
Rear Forearm Curls (95) 15, 15, 15, 15
4 rounds of:
Battle Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds

Workout 2: Chest/Back (light)
Pullups (ss w/Pushups) 20, 20, 10
Pushups 20, 20, 20
Cable Rows (ss w/LF Chest Press) (100) 20, 20, 20
LF Chest PRess (180) 20, 20, 20
Straight Arm Pulldown (ss w/Cable Fly) (70) 15, 15, 15
Cable Fly (25) 15, 15, 15

W1: Shoulders & Workout 2: AMRAP: push, dip, pull

01/14/13

Workout 1: Shoulders
Dips 15, 15, 15
Shoulder Press (45) 15, (95) 10, (135) 8
Push Press (135) 2, (155) 10, (175) 8
Side Raise (20) 12, (25) 12, 12
Upright Row (45) 10, (95) 10, 10, 10
LF Rear Fly (110) 12, 12, 12


Workout 2: AMRAP
As many rounds as possible in 20 minutes:
Handstand Pushup x 5
RIng DIps x 5
Weighted Pullups (75) x 5
Pullups x 5
Managed to get 9 rounds in 15 minutes.
The last 5 minutes I dropped the weight on pullups and just did 5 reps for 3 rounds.

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

W1: "Fran" & W2: Legs

01/11/12

Workout 1: Fran
21-15-9 reps of each:
Thrusters (95)
Pullups
(5:58) Beat my last time by 1:32 and my best time by 26 seconds.

Workout 2: Legs
Rear Squats (45) 20, (135) 10, (225) 10, (275) 10, (315) 7
Deadlift (135) 10, (225) 10, (275) 10, (315) 7
Leg Press (370) 25, (460) 25, (550) 20, (640) 15, (730) 12
Lunges (80) 20, 20, 20
LF Calf Raise (210) 15, 15, 15, 15

W1: Chipper & W2: Arms

01/10/13

Workout 1: Chipper
Complete 50 reps of each of the following:
24" Box Jump
Jumping Pullups
Kettle Bell Swing (35)
Lunges
Knees to Elbows
Push Press (45)
Wall Ball Shots (20)
Burpees

Workout 2: Arms
LF Machine Curls (110) 15, 12, 12
Dips 15, 15, 15
Preacher 21's (55) 4 sets (ss w/skull crushers)
Skull Crushers (80) 13, 13, 12, 12
Incline DB Curl (ss w/DB Tri Extension) (35) 10, 10, 10
DB Extensions (25) 13, (30) 12, (35) 10
Hammer Curls (ss w/Rope Press) (40) 12, 12, 12
Rope PRess (30) 20, (45) 12, 12

Back

01/09/13

Bar Row (45) 20, (95) 20, (135) 15, 15, (95) 15
Cable Row (handles) (160) 12, 11, 12, 12
Close grip Pull Downs (140) 12, 12, 12, 12
Straight Arm Pulldowns (70) 12, 10, (60) 10
Rear Shrug (160) 11, 12, 10, 10
Nautilus Shrug (180) 10, 10, (140) 10, 10

W1: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

W1: "Fran" and W2: OLY's

01/07/13

Workout 1: Fran
21-15-9 reps of the following:
Thrusters (95)
Pullups
(7:28) - over a minute slower than last time. I need to do more thrusters.

Workout 2: OLY's:
Reps/Weights: 5-5-5-2-2/(70), (95), (115), (135), (155)
Deadlift
Hang Clean
Snatch
Hang Clean
Front Squat
Push Press

Swing, Dead, Burp, HSPU

01/06/13

4 rounds of the following:
Kettle Bell Swing (35) x 25
Deadlift (135) 20
Burpee x 15
Handstand Pushup x 10
(20:38)

W1: Arms, Hip & Back Extensions & W2: Hundos

01/04/12

Workout 1: Arms

Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20

Hip Extensions x 20, 15, 10
Back Extensions x 5, 5

Workout 2: Hundos, Row, Run

Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)

W1: Legs (hundos) & W2: Abs

01/03/13

Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)

Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60

W1: Hundos: Sit, Pull, Push, Squat & W2: Chest

01/02/13

Workout 1:
100 of each:
Situps
Pullups
Pushups
Squats
(16:10)

Workout 2:
Bench Press (155) 20, (205) 20, (245) 20
Incline DB Press (90) 12, 11, 10
Cable Flys (35) 12, (25) 12, 12, 11
Row 1 mile (6:30)
Run 1 mile (8:00)

OLY Lift Workout

01/01/13

(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press

Snatch (135) 5, 5

2 days off. Burpies, KB Swing, Situps, Pushups

12/31/12

75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47

Thruster, Double Unders, Toes2bar, Pullups, Row

12/28/12

3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10

15:06

Row 2 miles

W1: Arms & W2: "JT"

12/27/12

Workout 1:
LF Machine Curls (ss w/dips) (110) 20, 20, (100) 20
Dips x 20, 20, 20

Bar Curl (ss w/skull crusher) (60) 20, 20, 20
Skull Crush (60) 20, (70) 20, 20

Cable Curl (ss w/rope press) (50) 15, (42.5) 15, 15
Rope Press (30) 20, 20, 20

Hammer Curl (ss w/Overhead DB extension) (40) 15, 12, (35) 10
Overhead DB Extension (75) 15, (80) 12, (85) 10

Workout 2:
3 rounds (21-15-9) of:
Ring Dips
Handstand Pushups
Pushups
16:05

Brutal workout combination. Shoulders and triceps stopped working after the first round, had to kip for the later dips and HSPUs.