W1: Arms & Abs & W2: Cardio, Hams, Calves, Abs

03/19/13

Workout 1:
LF Machine Curls (110) 12, 12, 12
Rope Pressdown (25) 10, (20) 10 x 3 rounds
Single Arm Cable Curl (25) 10, 10, 10
Incline DB Curl (35) 10, 10, 10
Hammer Curl (35) 10, 10, 10
Single Overhead DB Extension (25) 10, 10, 10

Decline Situps x 75
Leg Raise x 75
Hip Extension x 75

Workout 2:
5 rounds of:
Sprint 100'
Burpees x 15
Sprint 100'
Wall balls (10) x 20
Sprint 100'
Double Unders x 25
Sprint x 100'
30 second rest
15:15

3 rounds of:
Stiff Deadlift (90) 15
Calf Raise (250) 15
Leg Raise x 15

Chest, Ropes & Double Unders

03/18/13

Bench Press (135) 10, (185) 10, (225) 10, 10
Incline Dumbbell (75) 10, (80) 10, 10
Cable Fly (25) 10, 10, 10
3 rounds of:
Ring Dips x 10, 10, 10
Ropes (alternating waves) 30 seconds
--
Double Unders x 100

Run 5k

03/17/12

Shamrock Shuffle 5k
28 degrees

situp, burpee, KBswing, SDHP, HSPU, TGU, situps

03/16/13

Situps x 50
Burpees x 50
Kettle Bell Swing x 50
Deadllift Hi Pull x 30
Handstand Pushup x 20
Turkish Getup (35) x 40
Situps x 50

Row, Burpee, DU's

03/15/13

4 rounds of:
Row 250 m
Burpee x 25
Double Unders x 25
15:35

Sprint, Burpee, Sprint, WBshot, Sprint, DU, Sprint

03/11/13

5 rounds of:
Sprint 30 m
Burpee x 15
Sprint 30 m
Wall Ball Shots (10) x 20
Sprint 30 m
Double Unders x 25
Sprint 30 m
Rest 30 seconds
16:28

03/13/13
15:08

OH Squat, KB Swing & Box Jump

03/02/13

5 rounds of:
Overhead Squat (85) 10
Kettle Bell Swing (45) 10
Box Jump (40") 5