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

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

Situps, Pullups, Toes to Bar, Wall Balls, Cleans, Muscle Ups, Calf Raises

03/21/14

3 rounds of:
Situps x 20
Pullups x 20
---
Toes to Bar x 50
Wall Balls (20) 40
Cleans (135) 30
Bar Muscle Ups x 20
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Snatch, Burpees, HSPU, Toes to Bar, Situps

02/26/14

5 rounds of:
Snatch (75) 20
Burpees x 20
Handstand Pushups x 20
Toes to Bar x 20
Abmat Situps x 20

W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders

02/19/14

Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10

Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15

Snatch, Ring Dips, Clean, Ring Dips, Toes to Bar, Situps

02/17/14

Snatch (75) x 50
Ring Dips x 50
Clean (115) x 50
Ring Dips x 50
---
10 rounds of:
Toes to Bar x 10
Abmat Situps x 10

Arms & Abs

01/31/14

LF Machine Curls 3 x 10
LF Triceps Press 3 x 10
Single Arm Cable Curls 3 x 10R/10L
Overhead Rope Press 3 x 10
Hammer Curls 4 x 10
Close Grip Bench Press 5 x 10 (135), (185), (225), (255)
Barbell Curls 4 x 15
Rear Forearm Curls 4 x 10

5 rounds of:
Abmat Situps x 20
Toes to Bar x 10
---
Ring Dips (strict) 2  x 10
Alternate Grip Pullups 2 x 5R/5L

Snatch & Toes to Bar

01/13/14

Snatch (75) 10, (95) 10, (115) 4, (135) 4, (155) 4, (165) 4, (175) 2
5 rounds of:
Snatch (75) 10
Toes to Bar x 10

After 2 days and 16 hours of sitting in a shitty conference room chair listening to fitness seminars, my glutes and lower back are toast.

“I don’t know the key to success, but the key to failure is trying to please everybody.” ~ Bill Cosby

Chest & Abs

12/10/13

Bar Pushups x 100
Bench Press (135) 25, (185) 15, (225) 15, (275) 8, (315) 3, (225) 8, (135) 20
Incline DB Press, 2 dropsets @ (90) (70) (50)
 Cable Flys  (30) 3 x 10
Ring Dips 3 x 10

4 rounds of:
Toes to Bar x 15
Situps x 25

Turkey Takedown (Day 2) W1: Snatch & Burpee BJ's, W2: Shoulder to OH, T2B, HC, PU, WBS, DL

11/17/13

Workout 1 (8 minute time cap)
5 rounds of:
Power Snatch (115#) x 5
Burpee Box Jumps (24") x 7
(6:55)

Workout 2 (12 minute time cap)
3 rounds of:
Shoulder to Overhead (95#) x 9
Toes to Bar x 9
2 rounds of:
Hang Clean (135#) x 15
Pullups (no butterfly allowed) x 15
1 round of:
Wall Ball Shots (20#) x 21
Deadlifts (225#) x 21
(I could only finish 10 or 11 deadlifts)

Day 2 of the Turkey Takedown proved to be just as fun as the day before. My mind was up for the task, but my body was a few steps behind. When the first workout was announced, I was relieved until I got halfway through round one. A 115# power snatch felt like 185#, and my quads were smoked by the 4th burpee box jump, now add 4 more rounds and another workout! My forearms were so fatigued in the second workout, I lost the bar during the hang cleans three times and I could barely get the clamps off to add more weight for the dead lifts. So much fun!

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

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!

Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

W1: Muscle Ups, Toes 2 Bar, Squats, Situps & W2: Lunge, Leg Press, Squat, CPU, OHS, RD, BJ

09/18/13

Workout 1
Muscle ups (bar) x 5, 5, 5
5 rounds of:
Toes 2 Bar x 10
Squats x 20
Situps x 20
Muscle Ups (bar) x 5
---
Workout 2
Lunges x 100
Leg Press (360) 2 x 50
Squat (135) 2, (185) 2, (225) 2, (245) 2, (265) 2, (285) 2, (305) 2, (315) 1
5 rounds of:
Clap Push up x 10
Overhead Squat (95) x 15
Ring Dips x 10
Box Jumps 24"

The Games Open Workout 13.4

03/30/13

CF Games Open 13.4
As many reps as possible in 7 minutes of:
Clean & Jerk (135) x 3, Toes 2 Bar x 3
Clean & Jerk (135) x 6, Toes 2 Bar x 6
Clean & Jerk (135) x 9, Toes 2 Bar x 9
Clean & Jerk (135) x 12, Toes 2 Bar x 12
and so on in multiples of 3...
42 reps, not happy.
I moved slow on the clean because my elbow is still fucked and my forearms were fatiguing early. Alcohol isn't helping recovery or performance, diet has been shit all week.

W1: WB, T2B, DU, BJ & W2: Abs & Arms

03/27/13

Workout 1:
5 rounds of:
Wall Balls (20) x 25
Toes to Bar x 15
Double Unders x 25
Box Jump 24" x 15
27:27

Workout 2:
Situps (abmat) x 100
Leg Raise x 15, 15, 15, 15
Calf Raise (300) 15, 15, 15, 15
Incline DB Curls (30) 12, (35) 12, 12, 12
Cable Curls (alternate) (
Triceps Rope Press
Hammer Curls
Triceps Rope Press (overhead)

W1: Legs (hundos) & W2: Abs

01/03/13

Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)

Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60

Thruster, Double Unders, Toes2bar, Pullups, Row

12/28/12

3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10

15:06

Row 2 miles