Run 5k (Color Run), Bike OLYs (light)

05/05/13

Ran 5k (Bucs Thundering Towards a Cure)
(client's pace)

Ride 16 miles
20 pushups
4 muscle ups

Hang Clean (65) 15, 15, 15
Muscle Snatch (65) 15, 15, 15

Du, Burpees, T2B, Situps, Sntach, Pullups

05/03/13

4 rounds of:
Double Unders x 30
Burpees x 20

4 rounds of:
Toes 2 Bar x 15
Abmat Situps x 20
Snatch (95) x 15
Pullups x 20

Run & Chelsea

05/02/13

Run 3 miles

Complete the following Every Minute On the Minute for 30 minutes:
Pullups x 5 (150 total)
Pushups x 10 (300 total)
Squats x 15 (450 total)

Ride, W1: Chest, DU, Row, W2: Run 2miles, Ride

05/01/13

Ride 7 miles (hills)

Workout1: Chest
Pushups x 100 (1:51, PR)
Ring Pushups x 50
Bench Press (135) 15, (185) 12, (225) 10, 10, (135) 15
Cable Flys (hi) (20) x 12, 12, 12, (mid) (20) x 12, 12,  (low) (20) 10, 10
Double Unders x 110
Row 1600m 7:38

Workout 2: Run 2 miles

Ride 7 miles (hills)

Burpee, Dead, Ring Dips, Muscle Ups

04/30/13

Bike 7 miles (hills)

5 rounds of:
Burpess x 15
Deadlift (225) x 10
Ring Dips x 8
Muscle Ups x 3 (bar)
(14:49)

Bike 7 miles (hills)

Bike 14 miles (hills)

04/29/13

Bike 7 miles (hills)
Bike 7 miles (hills)

Bike, Run, "Fight Gone Bad" (284), HH, SU, Calf Raises, Bike

04/28/13

Bike 7 miles (hills)
Run 2.5 miles
Fight gone bad: 3 x 5 minute rounds of:
Wall Ball Shots (20) 1 minute
Sumo Deadlift Hi Pull (75) 1 minute
Box Jumps x 24 1 minute
Push PRess (75) 1 minute
Burpees 1 minute
(284)
Hollow Holds 6 x 20 seconds
Abmat Situps x 100
Calf Raises (standing) (250) 13 ,13, 13, 13
Calf Raises (seated) (100) 12, 12, 12, 12
Bike 7 miles (hills)