W1: Clean & Jerk, Arms, W2: Situps, KBS, Burpee, Toes2bar, Double-Unders

07/11/13

Workout 1:
Clean & Jerk (135) 5, (155) 5, (185) 5, (215) 5
Clean (225) 5
Cable Curls 4 x 20
Rope Press 4 x 20
Alternat DB Curl 3 x 10
Hammer Curl 3 x 10
Overhead Rope Press 3 x 10
Ring Dips 3 x 10
Chin Ups 3 x 10

Workout 2:
3 rounds of:
Situps x 25
Kettle Bell Swing (53) x 25
Burpees x 25
Toes to Bar x 25
Double Unders x 25

Bench Press, "JT"(HSPU, Pushups, Ring Dips), Pullups

07/10/13

Bench Press (135) 20, (225) 12, (275) 10, (225) 10,
21-15-9 reps of the following:
Handstand Pushups
Ring Dips
Pushups
---
Pullups x 100

Bike, "McGhee" (Deadlift, Pushup, Box Jump), Bike

07/09/13

Bike 7 miles
---
AMRAP 30 minutes:
Deadlift (275) x 5
Pushups x 13
Box Jump (24") x 9
(13 rounds)
---
Bike 7 miles

"Annie" (DU, SU), "Grace" (C&J) & "Karen" (WBS)

07/08/13

Annie:
Reps of 50 - 40 - 30 - 20 - 10 of the following:
Double-Unders
Situps
(9:58)

Grace:
Clean & Jerk (135) x 30
(9:49)

Karen:
Wall Ball Shots (20) x 150
(10:10)

Did all 3 workouts at about 80% of capacity.

Rings, Bike, Chinups

07/07/13

Ring exercises 60 minutes
Bike 2.5 miles
Chinups x 50
Bike 13.5 miles

Bike, "Fran", Chest, Bike

07/04/13

Bike 7 miles (18 mph avg)
21-15-9 reps of:
Thruster (95)
Pullups
(7:40)
Bench Press (135) 20, (185) 10, (225) 10, 10, 10 (135) 10
DB Incline Flys (40) 10, 10, 10
Weighted Ring Dips (45) 10, 10, 8
Bike 7 miles (19 mph avg)

Situp, Burpee (PR), KB Swing, Snatch, Rope, Speed Bag

07/02/13

Situps x 100
Burpees x 100 (6:25) PR
KB Swing x 100
4 rounds of:
Squat Snatch (135) x 4
Rope Ascent (17') x 2
Speed Bag (2:00)