12/31/12
75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47
Tuesday, January 1, 2013
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
3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10
15:06
Row 2 miles
W1: Arms & W2: "JT"
12/27/12
Workout 1:
LF Machine Curls (ss w/dips) (110) 20, 20, (100) 20
Dips x 20, 20, 20
Bar Curl (ss w/skull crusher) (60) 20, 20, 20
Skull Crush (60) 20, (70) 20, 20
Cable Curl (ss w/rope press) (50) 15, (42.5) 15, 15
Rope Press (30) 20, 20, 20
Hammer Curl (ss w/Overhead DB extension) (40) 15, 12, (35) 10
Overhead DB Extension (75) 15, (80) 12, (85) 10
Workout 2:
3 rounds (21-15-9) of:
Ring Dips
Handstand Pushups
Pushups
16:05
Brutal workout combination. Shoulders and triceps stopped working after the first round, had to kip for the later dips and HSPUs.
Workout 1:
LF Machine Curls (ss w/dips) (110) 20, 20, (100) 20
Dips x 20, 20, 20
Bar Curl (ss w/skull crusher) (60) 20, 20, 20
Skull Crush (60) 20, (70) 20, 20
Cable Curl (ss w/rope press) (50) 15, (42.5) 15, 15
Rope Press (30) 20, 20, 20
Hammer Curl (ss w/Overhead DB extension) (40) 15, 12, (35) 10
Overhead DB Extension (75) 15, (80) 12, (85) 10
Workout 2:
3 rounds (21-15-9) of:
Ring Dips
Handstand Pushups
Pushups
16:05
Brutal workout combination. Shoulders and triceps stopped working after the first round, had to kip for the later dips and HSPUs.
Wednesday, December 26, 2012
4 Days Off!!! W1: Row & Sprint WOD, W2: Legs
12/26/12
Workout 1:
Row 1 mile (6:35)
3 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
Kettle Bell Swing x 15
Sprint x 2
20lb Wall Ball Shots x 10
Sprint x 2
Overhead Lunge x 1
Sprint x 2
Rear Squat (24) 20
Sprint x 2
Burpees x 10
Workout 2:
30" Box Jump x 10, 10, 10
Rear Squat (45) 10, (135) 20, (225) 12, (275) 10, (300) 3, 3, 3, 1
Leg Press (370) 20, (460) 20, (550) 20, (640) 20, (730) 10
Weighted Lunge (70) 20, 20
Back from 4 days off for the holidays and I felt like shit today, (too much whiskey and sugar).
Workout 1:
Row 1 mile (6:35)
3 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
Kettle Bell Swing x 15
Sprint x 2
20lb Wall Ball Shots x 10
Sprint x 2
Overhead Lunge x 1
Sprint x 2
Rear Squat (24) 20
Sprint x 2
Burpees x 10
Workout 2:
30" Box Jump x 10, 10, 10
Rear Squat (45) 10, (135) 20, (225) 12, (275) 10, (300) 3, 3, 3, 1
Leg Press (370) 20, (460) 20, (550) 20, (640) 20, (730) 10
Weighted Lunge (70) 20, 20
Back from 4 days off for the holidays and I felt like shit today, (too much whiskey and sugar).
Friday, December 21, 2012
W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)
12/20/12
Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10
Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15
11 rounds + 3 pullups
Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10
Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15
11 rounds + 3 pullups
Wednesday, December 19, 2012
W1: Fight Gone Bad & W2: Chest
12/19/12
Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute
Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10
Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute
Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10
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