W1 Chest & W2 Five Hundos

09/04/14

Workout 1 Chest

TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10


Workout 2 Five Hundos

Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100

Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

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

Row, Situps, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

Cleans, Muscle Ups, KB Swing, Burpees

04/17/14

Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)

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

W1 Row, KB Swing, Situps & W2 Biking

04/06/14

Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50

Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps

02/27/14

Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25

Squat, Toes to Bar, KB Swing, Muscle Up, Situp

02/24/14

Squat (215) from ground x 20
Toes to Bar x 40
KB Swing (70) x 60
---
5 rounds of:
Bar Muscle Up x 5
Situps x 20

W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Row, Snatch, KB Swing

01/19/14

3 rounds (increase snatch weight) of:
Row 1000m
Snatch x 20 (75), (95), (135)
Kettle Bell Swing (53) 20

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
 

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

Situps, Kettle Bell Swing, Pullups, Snatch

01/01/13

4 rounds of:
Hollow Hold Abmat Situps x 10
Kettle Bell Swing (35#) x 20
---
2 rounds of:
Pullups (strict) x 25
Snatch (Hi Hang) (75#) x 25
Kettle Bell Swing (53#) x 50
Abmat Situps x 50

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

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
---
Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
---
3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
---
3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
---
Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

Situps, KBS, Lunge, Squat, Snatch, Front, Back & OHS, Hang Clean, Thruster, Push Press

12/26/13

3 rounds of:
Situps x 30
Kettle Bell Swing x 30
Lunge Stretch x 10
---
50 reps of each:
Squats
Snatch (75)
Overhead Squat (75)
Back Squat (75)
Front Squat (75)
Hang Clean (75)
Thruster (75)
Push Press (75)

Row, Kettle Bell Swing, KB Snatch

12/07/13

10 rounds of:
Row 1000m
Kettle Bell Swing (70#) x 5
Kettle Bell Snatch (70#) x 2R/2L