Plank, Situp, Squat, Burpee, Pushup, Pullup

02/02/14

5 rounds of:
Plank 30 seconds
Situps x 25
Squats x 20
Burpees x 15
Pushups x 10
Pullups x 5

W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
---
2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

W1: Row, Burpee, KB Swing, Situps, Plank & W2: Snatch

08/15/13

Workout 1:
7 rounds of:
Row 500 m
Burpees x 5
Kettle Bell Swing (55) x 20
Burpees x 5
---
Row 500 m
4 rounds of:
Situps x 25
Plank 60 seconds
---
Workout 2:
Snatch (65) 10, (95) 10 (135) x 30

Plank, SU, TGU, T2B, Squat, KBS, WBS, Thruster, Burpee

05/18/13

Plank 3 x 60seconds
Situps x 50
Turkish Getup (25) x 50 (25 R/L)
Squat x 50
Kettle Bell Swing (53) x 50
Wall Ball Shots (20) x 50
Thruster (45) x 25
Burpee x 25

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds