Urban Warrior Dash - Chicago

06/08/13

Matt, Adam, Gina, Me

5 mile with obstacles.
(55 minutes)

W1: Gymnastics (MU, HSPU, HSW, RPU) & W2: Olys

06/07/13

Workout 1: Gymnastics
4 rounds of:
Ring Muscle-Ups x 5
Handstand Pushups x 10
---
4 rounds of:
Bar Muscle Ups x 5
Handstand Walks 40'
---
4 rounds of:
Ring Pushups x 10
Handstand Pushups x 5
---
5 rounds of:
Skin the Cat (Bar) x 1
L-Sit to SKin the Cat to Lower Downs (rings) x 1

Workout 2: OLYs
Snatch
Clean & Jerks
Squat Cleans

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
---
24" Box Jump (weighted vest) x 50

Arms

06/03/13

Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100

Muscle Ups, Ring Dips, HSPU, Ring Pushups, Handstand Walk

06/03/13

Muscle Ups (bar) x 15
Ring Dips x 30
Handstand Pushups x 30
Ring Pushups x 30
Handstand Walks

Color Vibe 5k (not timed) & Jack Pine Savage 5k (timed)

06/01/13
Color Vibe 5k
Run/walk w/client

06/02/13
Jack Pine Savage 5k
Run/Walk w/client
(28:50)

W1:"Murph" & W2:Legs

05/31/13

Workout 1: Murph
Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1mile
44:00

Workout 2: Legs
Warmup
3 rounds of:
Box Jumps (20") w/weighted vest x 20
BoxJumps (30") x 20
--
Lunges x 100
Leg Press (540) x 20, (720) x 15, 15, 15
Front Squat (185) 10, 10, 10
Rear Squat (225) 10, 10, 10