W1: 150 Wall Balls, Calf Raises & W2: Arms, Abs, Run

04/09/13

Workout 1:
Wall Balls x 150
(7:38)

Calf Raises (210) 12, (250) 12, (310) 10, (250) 10, 10

Workout 2:
Biceps Curls & Triceps Presses
Abmat Situps x 100
Run 1 mile (7:50)

G: Pullups, L-Sit, Ring Dips, Ring Work, Situps, BJ, HSPU

04/08/13

Pullups (hollow) x 10, 10
4 rounds of:
Pullups (hollow) x 5
L-Sit 15 seconds - Ring Dips x 5 - L-Sit (hanging) - extended inverted - skin the cat - extended inverted (slow rotation)
Hollow Hold to Situp x 10
Box Jumps (40") x 5
Handstand Pushup x 10

28th Annual Arny Johnson Classic, 5k + 1m

04/05/13

Run 5k
25:40
Cool down 1 m

Row, Double Unders & Burpees

04/05/13

4 rounds of:
Row 500 m
Double Unders x 25
Burpees x 25

W1: PU, MU, SU, HSPU, HSW & W2: Cleans, Snatch (PR), Run

04/04/13

Workout 1:
Pullups (strict) x 20, (Pink) x 20, (Green) x 20, (Black) x 20
Muscle Ups (black) x 20
4 rounds of:
Sit Ups (abmat) x 25
Handstand Pushup x 20, 15, 12, 10
Handstand Walk (max distance x 3 per round)

Workout 2:
Warmup
Clean (95) 6, (135) 6, (155) 2, (185) 2, (225) 2
Snatch (95) 4, (115) 4, (135) 2, (155) 2, (175) 2, (180) 1 (PR)
Run 2.5 miles (52 degrees, slight hills)

Dumble Unders, Burpees, KB Swing, SlamBall, Box Jump

04/03/13

4 rounds of:
Double Unders x 25
Burpees x 20
Kettle Bell Swing (53#s) x 15
Slam Ball x 10
40" Box Jump x 5
17:20

W1: Legs & W2: Run 2 miles

04/01/13

Workout 1: Legs
Lunges x 100
Front Squats (45) 10, (135) 10, (175) 10, (225) 10, (255) 2
Rear Squats (135) 15, (175) 15, (225) 10, (175) 10
Leg Press (460) 20, (640) 15, 15
Stiff Leg Deadlift (close, medium & wide stance) (100) 15, 15, 15
LF Calf Raise (300) 15, 15, 15
Seated Ham Curl (120) 15, 15, 15

Workout 2:
Run 2 miles (38 degrees, windy, slight hills)