Row, W1: OHS, T2B, W2: HSPU, PU, KBS, SU, Burpees

06/19/13

Warmup: Row 1600m

Workout 1:

7 rounds of:

Overhead Squat (135) x 7

Toes to Bar x 14

(18:11)

(Immediately followed by workout 2)

Workout 2:

Handstand Push-ups x 30

Pull-ups x 40

Kettle Bell Swing (55) x 50

Sit-ups x 60

Burpees x 70

(23:00)

Bike & Run

07/18/13

Bike 6 miles (20:00)

Run 2 miles (17:00)

Rope, WB Shots, Box Jump, KB Swing, Thruster, Clean, Snatch, Burpee, Muscle-Ups

06/17/13

3 rounds of:
17' Rope Ascent x 2
Wall Ball Shots (20#) x 10
24" Box Jumps x 10
Kettle Bell Swing (55#) x 10
Thruster (95#) x 10
Clean (95#) x 10
Snatch (95#) x 10
Burpee x 10
Muscle-Ups x 5
(35:05)

Biggest Loser 5k, Rockford

06/15/13

Biggest Loser 5k, start time 7:00am
(24:45) 4th in age bracket (35-39), 47th overall (1000+)

MedBall Workout, Row & Core

06/14/13

Run 600m with 20# medicine ball
Forward Jumps (over medball) x 20
Lateral Jumps (over medball) x 20
Run 400m w/20# medball
20# Medball Cleans x 20
Punch & Sprawl on medball x 20
Run 200m w/medball
20# Wall Ball Shots x 20
Single-Arm Medball Throws (20#) x 20
100' Sprints x 20
Row 3200 k

Core Workout
4 rounds of:
L-Sit (rings) 30', 20', 15', 15'
Hollow Hold 20'
Situps x 20
Toes to Bar x 10

Row & Burpees

06/13/13

3 rounds:
Row 1000m
Burpees x 25

Rest Week -No Upper Body Work!! Run, Bike & Legs Only!!!

06/11/13

No upper body work. Right pec/shoulder feels strained? Right elbow needs to be chopped off and replaced, but a weeks worth of rest might suffice.