W1: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

W1: "Fran" and W2: OLY's

01/07/13

Workout 1: Fran
21-15-9 reps of the following:
Thrusters (95)
Pullups
(7:28) - over a minute slower than last time. I need to do more thrusters.

Workout 2: OLY's:
Reps/Weights: 5-5-5-2-2/(70), (95), (115), (135), (155)
Deadlift
Hang Clean
Snatch
Hang Clean
Front Squat
Push Press

Swing, Dead, Burp, HSPU

01/06/13

4 rounds of the following:
Kettle Bell Swing (35) x 25
Deadlift (135) 20
Burpee x 15
Handstand Pushup x 10
(20:38)

W1: Arms, Hip & Back Extensions & W2: Hundos

01/04/12

Workout 1: Arms

Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20

Hip Extensions x 20, 15, 10
Back Extensions x 5, 5

Workout 2: Hundos, Row, Run

Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)

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

W1: Hundos: Sit, Pull, Push, Squat & W2: Chest

01/02/13

Workout 1:
100 of each:
Situps
Pullups
Pushups
Squats
(16:10)

Workout 2:
Bench Press (155) 20, (205) 20, (245) 20
Incline DB Press (90) 12, 11, 10
Cable Flys (35) 12, (25) 12, 12, 11
Row 1 mile (6:30)
Run 1 mile (8:00)

OLY Lift Workout

01/01/13

(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press

Snatch (135) 5, 5