Row, Situps, Cleans

03/03/14

Situps x 25
Row 500m
Hang Clean (65) 20
Situps x 25
Row 1000m
Hang Clean (135) 30
Situps x 25
Row 1000m
Situps x 25

Workout 1: Arms & Workout 2: Row

01/14/14

Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10

Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)

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)

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

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