KB Swing, HSPU, Box Jump, Muscle Up, Bike

05/08/13

5 rounds:
Kettle Bell Swing (55) x 25
Box Jump 20" x 15
Handstand Pushup x 10
Muscle Up (bar) x 5

Bike 14 miles (hills)

Bike, Dead, Pullup, Clean & Jerk, Toes to Bar, Bike

05/07/13

Bike 7 miles (hills)

5 rounds for time:
Deadlift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Toes to Bar x 20
(46:00)

Bike 7 miles (hills)

W1:"Elizabeth" Double Unders & OHS, W2: Arms and Calves

05/06/13

Bike 7 miles (hills)

Workout 1:
Reps of 21-15-9 of:
Snatch (135)
Ring Dips
(5:00)
2 minute Rest
4 rounds of:
Double Unders x 30
Overhead Squat x 10
6:57

Workout 2: Arms & Calves
Cable Curls
Rope Press

Single Cable Curls
Overhead Rope Extension

Incline DB Curls
DB Single Overhead Extension

Hammer Curls

Calf Raises
Seated Calf Raises

Bike 7 miles

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)