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
Showing posts with label press. Show all posts
Showing posts with label press. Show all posts
Monday, June 23, 2014
Saturday, June 14, 2014
Bike, Legs, Bike
06/13/13
Bike 6 miles
Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15
Bike 12 miles
Bike 6 miles
Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15
Bike 12 miles
Tuesday, June 10, 2014
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
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
Monday, June 9, 2014
BIke, W1 Back, Calves & W2 Shoulders, Deadlift
06/09/14
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Saturday, June 7, 2014
Bike, Legs
06/06/14
Bike 6 miles
Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L
Bike 3 miles
Bike 6 miles
Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L
Bike 3 miles
Wednesday, June 4, 2014
Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row
06/03/14
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Monday, June 2, 2014
Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike
06/02/14
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Sunday, June 1, 2014
Chest
05/31/14
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
Tuesday, May 27, 2014
W1 Arms & W2 Squats, Cleans
05/27/14
Workout 1 Arms
3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15
Workout 2
5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15
Workout 1 Arms
3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15
Workout 2
5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15
Friday, May 23, 2014
Legs
05/23/14
Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15
Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15
Monday, May 19, 2014
Chest, Pullups & Double Unders
05/19/14
3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15
10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15
3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15
10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15
Thursday, May 15, 2014
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
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
Wednesday, May 14, 2014
W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders
05/14/14
Workout 1
7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15
Workout 2 Shoulders
Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15
Workout 1
7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15
Workout 2 Shoulders
Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15
Saturday, May 10, 2014
Legs
05/09/14
Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15
Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15
Sunday, May 4, 2014
Cleans & Run
05/03/14
Workout 1
Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2
Workout 2 Run 5k
Workout 1
Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2
Workout 2 Run 5k
Thursday, May 1, 2014
W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest
05/01/14
Workout 1
"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1
Workout 2 Chest & Tris
Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10
Workout 1
"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1
Workout 2 Chest & Tris
Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10
Tuesday, April 29, 2014
W1 Legs & W2 Row, L Sit, Situps
04/29/14
Workout 1 Legs
Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15
Workout 2
6 rounds of:
Row 500m
L Sit to Failure
Situps x 25
Workout 1 Legs
Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15
Workout 2
6 rounds of:
Row 500m
L Sit to Failure
Situps x 25
Saturday, April 19, 2014
W1 Chest, Calves & W2 Row
04/19/14
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Friday, April 18, 2014
W1 Legs & W2 Row
04/18/14
Workout 1 Legs
Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15
Workout 2
Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)
Workout 1 Legs
Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15
Workout 2
Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)
Wednesday, April 16, 2014
W1 Back & W2 Press, Pullup, Toes to Bar, Situps, Double Unders
04/16/14
Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10
Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150
Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10
Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150
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