Situps, Pullups, Toes to Bar, Wall Balls, Cleans, Muscle Ups, Calf Raises

03/21/14

3 rounds of:
Situps x 20
Pullups x 20
---
Toes to Bar x 50
Wall Balls (20) 40
Cleans (135) 30
Bar Muscle Ups x 20
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans

12/18/13

Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
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Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8

Hundo Sunday - Situps, Squats, KB Cleans, Snatch

12/15/13

ABmat Situps x 100
Squats x 100
Kettle Bell Clean x 100 (50R/50L)
Hang Snatch (75#) x 100

Arms, Cleans, GHD Situps, L-Sit, Skin the Cat

11/06/13

Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles