Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Row, Snatch, KB Swing, Situps, Double Unders

04/10/14

Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165),  (165), (165) 
KB Swing (70) 10
Situps x 15
Double Unders x 20

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

W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift

12/30/13

Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6

Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5

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

Situps, Back Extensions, Arms

12/03/13

Abmat Situps x 100
LF Hip Extensions x 100

LF Machine Curls x 100
Cable Curls 3 x 12
Rope Press 3 x 12
Hammer Curls 3 x 12
Overhead DB Extensions 3 x 12

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

Run, pushups, situps

11/29/13

Walk 2 miles
Pushups x 100
Situps x 100
Weighted pushups (62#) x 50
Run 3.5 miles
Pushups x 100

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

Bike, Run, Sprint, Situps, Pullups, Pushups, Swim, Bike

09/06/13

Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles

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

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)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
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

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k

Situp, Burpee (PR), KB Swing, Snatch, Rope, Speed Bag

07/02/13

Situps x 100
Burpees x 100 (6:25) PR
KB Swing x 100
4 rounds of:
Squat Snatch (135) x 4
Rope Ascent (17') x 2
Speed Bag (2:00)

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

W1: PU, MU, SU, HSPU, HSW & W2: Cleans, Snatch (PR), Run

04/04/13

Workout 1:
Pullups (strict) x 20, (Pink) x 20, (Green) x 20, (Black) x 20
Muscle Ups (black) x 20
4 rounds of:
Sit Ups (abmat) x 25
Handstand Pushup x 20, 15, 12, 10
Handstand Walk (max distance x 3 per round)

Workout 2:
Warmup
Clean (95) 6, (135) 6, (155) 2, (185) 2, (225) 2
Snatch (95) 4, (115) 4, (135) 2, (155) 2, (175) 2, (180) 1 (PR)
Run 2.5 miles (52 degrees, slight hills)

situp, burpee, KBswing, SDHP, HSPU, TGU, situps

03/16/13

Situps x 50
Burpees x 50
Kettle Bell Swing x 50
Deadllift Hi Pull x 30
Handstand Pushup x 20
Turkish Getup (35) x 40
Situps x 50

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

3 x 30 Rope, Thrust, Sit, Burp (4 time)

12/08/12

3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30

19:44