W1: Legs & W2: Cleans and Arms

04/18/13

Workout 1: Legs
Walking Lunge x 100
Squats x 100
Wall Ball Shots (20) 20, 20, 20
Overhead Squats (45) 10, (65) 10, (95) 10, (115) 10
Squats (135) 20, 20, 15, (45) 20

Workout 2:
Warmup
Cleans (95) 10, (115) 4, (135) 4, (185) 2, (205) 2, (225) 2, (245) 4
Cable Curls
Rope Press Down
Incline DB curls
Hammer Curls
Overhead Rope Extension

W1: Snatch & W2: Back and "Cindy"

04/17/13

Workout 1:
Warmup
Snatch (65) 10, (95) 10, (115) 10, (135) 4, (155) 2, (175) 2, (205) F, (175) 2, 2, 2


Workout 2: Back & "Cindy"
Pullups (hollow) 10, 10, 10
Muscle Ups (black) max, (green) max, (red) 3, (strict) 2, (red) 2, (green) max, (black) max
Straight Arm Pull Downs (70) 12, 12, 10, 10
Cable Rows (120) 10, (140) 10, (160) 10, (180) 10, (200) 8

AMRAP in 20 minutes, of:
Pullups x 5
Pushups x 10
Squats x 15
(24 rounds)

W1:Hollow Holds, Pullups, Situps, KB Swing & W2: "Fight Gone bad"

04/16/14

Workout 1: 

3 rounds of: 

Hollow Holds (20 sec.) x 3

Pullups x 20

Situps x 20

Kettle Bell Swing (53) x 20

(13:36)

Run 1 mile

Calf Raises (185) 12, (210) 12, (250) 10, (315) 10, (390) 10

Workout 2: Fight Gone Bad

3 rounds of:

1 minute of Wall Balls (20) x MR

1 minute of Sumo Deadlift High Pull (75) x MR

1 minute of Box Jumps (24") x MR

1 minute of Push Press (75) x MR

1 minute of Burpees x MR (instead of row for calories)

(274 reps)

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Deadlift, T2B, Situps

04/15/13

Toes 2 Bar x 50

3 rounds, 20 reps of:
Deadlift (135)
Pushups
Situps
13:32

Toes 2 Bar x 30

Snatch (190 PR), Pullups, Box Jumps, HSW

04/12/13

Snatch (95) 8, (115) 4, (135) 4, (155) 2, (175) 2, (185) 2, (190) 2 (PR), (200) F

Pullups (hollow) x 10, 10, 10, 10
Box Jumps 40"
Box Jump 52" F
Handstand Walk

45 Thrusters & 45 Pullups

04/11/13

Thrusters (95) x 45
Pullups x 45
6:38

Shitty warmup, shitty diet, elbow fucked = shit time

RIng Work & Deadlift/HSPU

04/10/13

Various Ring Exercises (30 minutes)

21-15-9 for time:
Deadlift (225)
Handstand Pushups
(4:38)