W1: Deads/Muscleups & W2:"Elizabeth"

02/12/13

Workout 1:
5 rounds of:
Deadlift (315) x 3
Muscle Ups (bar) x 3
9:20

Max Situps (3 sets) 40-21-20
(no breaks or pauses more than 1 second. 1-2 minute rest between sets)
30 flights 8:39

Workout 2: "Elizabeth"
3 rounds, reps 21-15-9:
Hang Clean (135)
Ring Dips
6:24

Box Jump 40" x 30

W1: Row/Double Unders, Max Pullups & W2: "Jackie"

02/11/13

Workout 1:
3 rounds of:
Row 500 m
Double Unders x 100
19:05

Max Pullups (3 rounds): 32-21-15

Workout 2: "Jackie"
Row 1000 m
Thusters (45) x 50
Pullups x 30
8:10

Turkish Getups (30)

W1: Max Effort, W2: Clean & Burpee, & W3: Legs

02/08/13

Workout 1: Max Effort
Push Press: 245
Muscle Ups (bar): 4
Double Unders: 14
Bench Press: 345

Workout 2:
5 rounds for reps of 12-15-9-6-3:
Power Clean (135)
Bar-Facing Burpees
8:30

Workout 3:

W1: OLY's, W2: Gymnastics & W3: Arms

02/06/13

Workout 1: OLY's
Snatch (45) 10, (65) 4, (95) 4 (135) 2, (145) 2, (155) 2, (160) 1, (165) 1
Hang Clean (135) 2, (155) 2, (185) 2, (195) 2, (205) 2
Thruster (135) 2, (155) 2, (175) 2, (185) 2, (195) 2, (205) 2

Workout 2:
Pullups x 100
Box Jumps (30") x 50
Burpees x 50
Situps x 100
Leg Raise x 100

Workout 3: Arms
Cable Curls (42.5) 15, 15, 15
Triceps Cable Press (30) 15, 15, 15
Bar Curl (45) 20, (65) 12, (85) 10
Standing 21's x (50) 3 sets
Hammer Curls (40) 10, (35) 10, 10
Seated Alternate Curls (35) 10, 10, 10
Press Down (95) 10, 10, 10
Rope Press Down (30) 18, 18, 18

W1: Gymnastics & W2: Row, Walk, Chest

02/05/13

Workout 1: Gymnastics
Muscle ups (assisted on rings) x 30

3 rounds of:
Handstand Walk 60'
Muscle Ups (assisted on rings) x 5
Situps x 20
4 rounds of:
L-Sit to Skin-the-cat to L-Sit
Situps x 20

Workout 2: Chest
Row 2 miles
Walk 10 minutes (15 incline, 3.5 mph)
Bench Press (155) 10, (225) 10, (275) 10, (315) 9
Incline DB Press (100) 10, (105) 10, (110) 8
Cable Fly (25) 10, (30) 10, 10
Dips (weighted) (55) 10, (70) 10, (80)

W1: Row, Run, Jump, Burpee & W2: Wall Balls

02/04/13

Workout 1:
Row 1 mile
Run 1 mile
Double Unders x 150
Burpees x 100

Workout 2: "Karen"
10' Wall Ball Shots (20) x 150
7:42

W1: Pull, Dead, Box & W2: Legs

02/01/13

Workout 1:
3 rounds of:
Pullups x 30
Deadlifts (155) 30
24" Box Jumps x 30
17:02

Workout 2: