Bike, W1 Press, Front Squat, Situps & W2 Shoulders, Arms

06/23/14

Bike 6 miles

Workout 1

3 rounds of:
TRX Rows x 15
Pushups x 15
---
Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15

3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps. 
Situps x 50


Workout 2 Shoulders & Arms

Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
---
Upright Row 3 x 12
Barbell Curl 3 x 10
---
Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
---
Rear DB Fly 3 x 12
Hammer Curls 3 x 10
---
Rear Machine Fly 3 x 10
21 Curls x 3
---
Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 x 10

Bike 6 miles

W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Burpee, Snatch, Ring Dips, Clean, Front Squat, Toes to Bar, GHD Situps

04/08/14

Burpees x 15
Snatch (135) 30
Burpees x 15
Ring Dips x 60
Burpees x 15
Hang Clean (135) 30
Burpees x 15
Front Squat (135) 30
Burpees x 15
Toes to Bar x 30
Burpees x 15
---
5 rounds of:
GHD Wall Ball Shots (8) x 10

Chest & Triceps

03/29/14

Bench (225) 10, (315) 3, (350) 2, (375) 2, (395) 1, (315) 10, (275) 15, (225) 20, (185) 25, (135) 45
Incline DB Press (85) 12, (105) 10, (115) 6
Decline Bench (185) 20, 20 (225) 10
Dips 12, 12, 12, 12
Overhead Rope Press (42.5) 10, 10, 10, 10
Press Down (85) 10, 10, 10

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

W1 Chest & W2 Muscle Ups, HSPU, Ring Dips, Situps

02/11/14

Workout 1 Chest
Bar Pushups x 50
Bench Press x (135) 25, (225) 10, (275) 10, (315) 8, (225) 15
DB Incline Press (95) 10, (105) 10, (115) 10
Incline Hammer Press (110) 15, (200) 10, (290) 10
Machine Fly (150) 10, 10, 10
Close DB Incline Press 3 x 10
Ring Dips 3 x 15

Workout 2
5 rounds of:
Bar Muscle Ups x 5
Handstand Pushups x 10
Ring Dips x 15
Situps x 20

Snatch, Ring Dips, Clean, Ring Dips, Toes to Bar, Situps

02/17/14

Snatch (75) x 50
Ring Dips x 50
Clean (115) x 50
Ring Dips x 50
---
10 rounds of:
Toes to Bar x 10
Abmat Situps x 10

Arms & Abs

01/31/14

LF Machine Curls 3 x 10
LF Triceps Press 3 x 10
Single Arm Cable Curls 3 x 10R/10L
Overhead Rope Press 3 x 10
Hammer Curls 4 x 10
Close Grip Bench Press 5 x 10 (135), (185), (225), (255)
Barbell Curls 4 x 15
Rear Forearm Curls 4 x 10

5 rounds of:
Abmat Situps x 20
Toes to Bar x 10
---
Ring Dips (strict) 2  x 10
Alternate Grip Pullups 2 x 5R/5L

Chest

01/20/14

DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15

W1: HSPU, Ring DIp, Pushup, Pullup, Box Jump, KB Swing & W2: Clean, Box Jumps

01/15/14

Workout 1
3 rounds for time:
Handstand Pushup (strict) x 10
Ring Dips (strict) x 15
Pushups x 20
Pullups (strict) x 45
(18:07)
135 pullups is very high volume for strict form. I got tired of waiting to recover, so I started kipping on the pullups in the second round. I got this workout off the main site www.crossfit.com
---
AMRAP 10 minutes:
24" Box Jumps x 10
Kettle Bell Swing (70#) 5
(6 rounds)

Workout 2:
Every 30 seconds:
Clean x 1  (135) 4, (155) 4, (165) 4
36" Box Jump x 1
(12 rounds)
EMOM:
Clean x 1 (185) 4, (205) 4, (215) 3
36"Box Jump x 1
 

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)

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Chest & Ring Dips, Pullups, KB Swing

01/07/14

Incline DB Press (90) 15, (100) 15, (110) 10, (115) 7
Bench Press (3:1 tempo/eccentric:concentric) (135) 10, (185) 10, 10
Incline DB Fly (40) 10, (50) 10, (55) 10

5 rounds of:
Ring Dips x 10
Pullups (strict) x 10
KB Swing (53) 10

Row 2000m

Chest

12/31/13

Bar Pushups 3 x 20
DB Bench Press (90) 15, (95) 12, (100) 12, (105) 10, (115)  6
DB Incline Bench Press (95) 10, 10, (100) 10, (105) 8
Bench Press (3:1 tempo, eccentric:concentric) (135) 3 x 10
Ring Dips 3 x 12

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips

Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12

Chest & Abs

12/10/13

Bar Pushups x 100
Bench Press (135) 25, (185) 15, (225) 15, (275) 8, (315) 3, (225) 8, (135) 20
Incline DB Press, 2 dropsets @ (90) (70) (50)
 Cable Flys  (30) 3 x 10
Ring Dips 3 x 10

4 rounds of:
Toes to Bar x 15
Situps x 25

Arms (again!)

12/04/13

Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.

Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10