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