W1: Burpee, K2E, Ropes, Pulleys, SU, PU, Pistols, Snatch & W2: Back & Box Jumps

08/13/13

W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
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5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
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Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10

W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10

Workout 1: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile