W1: Chipper (HSPU, Pull, Swing, Sit, Burp) & W2: Chest

01/16/13

Workout 1: Chipper
Handstand Pushup x 30
Pullups x 40
Kettle Bell Swing x 50
Situps x 60
Burpies x 70
First attempt 9:00 am (16:48)
Second attempt 12:15 pm (15:28)

Workout 2: Chest
Bench (45) 25, (135) 20, (225) 13, (275) 12
Incline Bench (185) 15, (205) 13, (225) 8
Incline DB Fly (45) 10, 10, 10
LF Pec FLy (130) 10, 10, 10

W1: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

2 days off. Burpies, KB Swing, Situps, Pushups

12/31/12

75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47

Chipper & Snatch

11/20/12

Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20

Snatch (45) 6, (65) 4, (95) 3,  (115) 3, (135) 2, (145) 2, (155) - , (135) 2

Sprint, Push, Sit, Bear, Bound, Swing & Burp

11/16/12

4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10

17:20

MW - Workout 2: Bench, Burpees, KB Swing, Turkish GU's

11/12/12

Workout 2:
Warmup: Pushups and Pullups x 50/50 (AFAP)

Bench Press (135) 10, (225) 10, (275) 10, (315) 10, (325) 2

4 rounds for time of:
Burpees x 15
KB Swing (45) x 20
Turkish Get Ups (20) x 3/3

16:54

MG - Sprint, Shuffle, Body Weight

11/09/12

Warmup:
Ring Exercises for 15 minutes

For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20

19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.

Worked on the rings for 15 minutes as a cool down.

Mountain Bike/Pullups, Dips and Abs & Burpies

10/10/12 Rode 9 miles
10/11/12 Rode 9 miles (failed muscle ups)

2 Reps/Set of the following:
Weighted Pullups (40), (50), (60), (70), (80), (90)
Weighted Dips (45), (55), (65), (65), (65), (65)
Decline Situps/Knee Raises 20/20, 20/20, 20/20, 20/20, 20/20
Burpies x 100 (8:00) New PR!!

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14