Abmat Situps x 400

06/30/13

Situps (abmat) x 400
arms extend overhead, but shoulders do not touch abmat or floor.

Snatch, Overhead Squat, Squat, Box Jump, Toe-to-Bar & Ring Work

06/28/13

5 rounds of:
Snatch (135) x 10
Overhead Squat (135) x 10
Squat (135) x 10
Box Jump (24") x 10
Toe-to-Bar x 10
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Ring Work

Burpees & Double Unders, Cleans & Burpees, Situps, Arms

06/27/13

AMRAP (12 minutes):
10 Burpees
25 Double-Unders
(8 rounds)

3 rounds of:
Hang Clean (135) x 15
Burpees x 15
(22:35)

Situps x 100

Arms:
Cable Curls
Rope Extensions
Incline DB Curls
Single-arm Overhead Extensions
Hammer Curls
Overhead Rope Extensions
Chin Ups
Ring Pushups

Clean & Jerk, Squat, Lateral Bar Jump Burpees

06/26/13

5 rounds of:
Clean & Jerk (115) x 7
Rear Squat (115) x 14
Lateral Bar Jump Burpees x 21
(25:20)

Rings, Snatch, Situps

06/25/13

Rings: Muscle-ups, Skin-the-Cat, Lowers, Uppers
4 rounds of:
Snatch (65) x 10
Situps x 25
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Plus 1 set of 10 snatches at the end (50 total)

W1: Arms, W2: Burpee Pullups, Situps

06/21/13

Workout 1: Arms
Superset 1:
Cable Curls 4 x 20
Rope Press 4 x 20
Superset 2:
Incline DB Curls 4 x 20
Single Overhead Extensions 4 x 20
Superset 3:
21 Curls x 3
Overhead Rope Extension 3 x 15
Superset 4:
Hammer Curls 3 x 12
Skull Crusher 3 x 10
Superset 5:
Weighted Ring Dips (40) 4 x 10
Weighted Ring Rows (40) 4 x 10

Workout 2:
Burpee Pullups (bar 6 inches overhead) x 100
Situps x 100

W1: 4 mile run, sit-ups & W2: legs

06/20/13

Workout 1
Run 4 miles
Sit-ups x 100

Workout 2: legs
Lunges x 100
Calf Raises (190) 10, (250) 10, 10
Leg Press, (10 full range, 10 short) (450), (540), (630), (720), (810)
Squat (deep) (135) x 20, (185) 4 x 20
Dead lift (135) 10, (185) 10, (225) 10, (275) 10
Hip Extension 3 x 20