Bike 14 miles (hills)

04/27/13

Bike 14 miles (hills)

W1: "Cindy" W2: DU, HH, SU, Calves, Muscle Ups

04/26/13

W1: Cindy
AMRAP, 20 minutes:
Pullups x 5
Pushups x 10
Squats x 15
(21 rounds)

W2:
Double Unders x 100
Hollow Holds x 6 (20 seconds)
Abmat Situps x 100
Calf Raises (290) 15, 15, 15, 15
Muscle Ups

4 rounds of:
Squats (135) x 15
Decline Situps x 15
Back Extensions x 20

W1: DU, SU, WBS, Slam, BJ & W2: Abs & Calves

04/28/13

Workout 1:
4 rounds of:
Double Unders x 25
Situps x 20
Wall Ball Shots x 15
Slam Ball (20) x 10
Box Jumps (42") x 5
(13:34)

Workout 2:
Hollow Holds x 20 seconds (6 rounds)
Abmat Situps x 100
Calf Raises (250) x 12, 12, 12, 12

W1: Snatch & W2: Arms

04/24/13

Workout 1:
Warmup
Snatch: (45) 10, (65) 10, (95) 10, (115) 4, (135) 2, (155) 2, (175) 2, (185) 2, (195) 2

Workout 2: Arms
Various Biceps Curls and Triceps presses and extensions

W1: Run, Dips, PU, HSPU & W2: Burpee, KBS, PU, Pistols, MU

04/23/13

Workout 1:
Run 800 m
10 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushups x 10
800m (after 10 rounds)
that sucked.

Workout 2:
Burpees x 50
Kettle Bell Swing (55) x 40
Pullups x 30
Pistol Squats x 20
Muscle Ups (green band) x 10

DU's, Burpees, OHS/Row & Burpees

04/22/13

4 rounds for time:
Double Unders x 30
Burpees x 20
Overhead Squat (95) x 10
13:45

8 rounds of:
Row 400m
Double Unders x 25

W1: Chest (Pushup PR)& W2: Abs Deadlifts & Calves

04/19/13

Workout 1: Chest
Pushups x 100
(1:55) PR
Bench Press (115) 20 (135) 20, (225) 10, 10, 10, (135) 20
DB Incline Fly (40) 10, (45) 10, 10

Workout 2:
Situps (abmat, strict) 4 x 25
Deadlift (135) 12, (225) 12, (275) 12, (315) 10
LF Calf Raise (150) 15, (210) 15, 15, (290) 15