W1 Pullups, Double Unders & W2 Thrusters, Burpees

03/31/14

6 rounds of:
Pullups x 10
Double Unders x 20

21-18-15-12-9-6-3 reps of:
Thrusters
Bar Facing Burpees
19:25

Double Unders, Push Press, Pullups, Deadlift, Muscle Up, HSPU, Ring Dip, Situp

12/17/13

Double Unders x 50
Push Press (95) x 21
Pullups x 21
Double Unders x 50
Push Press (95) x 15
Pullups x 15
Double Unders x 50
Push Press x 9
Pullups x 9
Double Unders x 50
(12:14)

3 rounds of:
Dead Lift (185) x 5
Bar Muscle Ups x 5
DL (185) x 5
Handstand Pushup x 10
DL (185) x 5
Ring Dips x 15
DL (185) x 5
Situps x 20
DL (185) x 5

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)

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: 5Hundos, W2: Back

12/06/12

Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100

Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10

Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10

Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60

Body Circuit

08/15/12

Warmup, Pullups, L-Sit Pullups
Situps x 100
Bird Dog Pushups x 40
Wall Ball Shots x 45
Kettle Bell Swings x 50
Burpees x 50

Body Circuit

08/14/12

Warmup, walk 4.0 mph 10 minutes
Ring Dips 13, 12
L-Sit Pullups 10, 10
Pushups 20, 20
Body Squats 15, 15
Pulleys 10, 8, 6
Heavy Ropes 60 seconds (Alt. Waves 30 seconds, Double Waves 15 seconds, big Waves 15 seconds)
Burpies 10, 10