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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Deadlift, T2B, Situps

04/15/13

Toes 2 Bar x 50

3 rounds, 20 reps of:
Deadlift (135)
Pushups
Situps
13:32

Toes 2 Bar x 30

Snatch (190 PR), Pullups, Box Jumps, HSW

04/12/13

Snatch (95) 8, (115) 4, (135) 4, (155) 2, (175) 2, (185) 2, (190) 2 (PR), (200) F

Pullups (hollow) x 10, 10, 10, 10
Box Jumps 40"
Box Jump 52" F
Handstand Walk

45 Thrusters & 45 Pullups

04/11/13

Thrusters (95) x 45
Pullups x 45
6:38

Shitty warmup, shitty diet, elbow fucked = shit time

RIng Work & Deadlift/HSPU

04/10/13

Various Ring Exercises (30 minutes)

21-15-9 for time:
Deadlift (225)
Handstand Pushups
(4:38)

W1: 150 Wall Balls, Calf Raises & W2: Arms, Abs, Run

04/09/13

Workout 1:
Wall Balls x 150
(7:38)

Calf Raises (210) 12, (250) 12, (310) 10, (250) 10, 10

Workout 2:
Biceps Curls & Triceps Presses
Abmat Situps x 100
Run 1 mile (7:50)

G: Pullups, L-Sit, Ring Dips, Ring Work, Situps, BJ, HSPU

04/08/13

Pullups (hollow) x 10, 10
4 rounds of:
Pullups (hollow) x 5
L-Sit 15 seconds - Ring Dips x 5 - L-Sit (hanging) - extended inverted - skin the cat - extended inverted (slow rotation)
Hollow Hold to Situp x 10
Box Jumps (40") x 5
Handstand Pushup x 10

28th Annual Arny Johnson Classic, 5k + 1m

04/05/13

Run 5k
25:40
Cool down 1 m

Row, Double Unders & Burpees

04/05/13

4 rounds of:
Row 500 m
Double Unders x 25
Burpees x 25

W1: PU, MU, SU, HSPU, HSW & W2: Cleans, Snatch (PR), Run

04/04/13

Workout 1:
Pullups (strict) x 20, (Pink) x 20, (Green) x 20, (Black) x 20
Muscle Ups (black) x 20
4 rounds of:
Sit Ups (abmat) x 25
Handstand Pushup x 20, 15, 12, 10
Handstand Walk (max distance x 3 per round)

Workout 2:
Warmup
Clean (95) 6, (135) 6, (155) 2, (185) 2, (225) 2
Snatch (95) 4, (115) 4, (135) 2, (155) 2, (175) 2, (180) 1 (PR)
Run 2.5 miles (52 degrees, slight hills)

Dumble Unders, Burpees, KB Swing, SlamBall, Box Jump

04/03/13

4 rounds of:
Double Unders x 25
Burpees x 20
Kettle Bell Swing (53#s) x 15
Slam Ball x 10
40" Box Jump x 5
17:20

W1: Legs & W2: Run 2 miles

04/01/13

Workout 1: Legs
Lunges x 100
Front Squats (45) 10, (135) 10, (175) 10, (225) 10, (255) 2
Rear Squats (135) 15, (175) 15, (225) 10, (175) 10
Leg Press (460) 20, (640) 15, 15
Stiff Leg Deadlift (close, medium & wide stance) (100) 15, 15, 15
LF Calf Raise (300) 15, 15, 15
Seated Ham Curl (120) 15, 15, 15

Workout 2:
Run 2 miles (38 degrees, windy, slight hills)