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
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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: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
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Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

W1: "JT" (HSPU, Ring Dip, Pushup), KB class, W2: "Morrison"

08/28/13 - First day back after a week of vacation - drinking and not working out, overeating and poor choices. Today I didn't even really feel like working out. I almost skipped it, but decided to do a  light workout to get me back into it.

Workout 1: "JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
(8:47)

Kettle Bell Werks Class
30 minutes of: (basically Les Mills-type, light kettle bell aerobics)

Workout 2: "Morrison"
50-40-30-20-10 reps of:
Wall Ball Shots (20)
Box Jumps 24"
Kettle Bell Swings (53)
(38:13)

W1: Run, Dips, PU, HSPU & W2: Burpee, KBS, PU, Pistols, MU

04/23/13

Workout 1:
Run 800 m
10 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushups x 10
800m (after 10 rounds)
that sucked.

Workout 2:
Burpees x 50
Kettle Bell Swing (55) x 40
Pullups x 30
Pistol Squats x 20
Muscle Ups (green band) x 10