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.