W1: Run 3 miles, Chest & W2: Swim

08/16/13

Workout 1:
Run 3 miles
Bench (135) 10, (225) 10, 10, 10
Cable Flys (35) 10, 10, 10, 10
Ring Dips 4 x 15
Pushups x 100
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Workout 2:
Swim 700m

W1: Row, Burpee, KB Swing, Situps, Plank & W2: Snatch

08/15/13

Workout 1:
7 rounds of:
Row 500 m
Burpees x 5
Kettle Bell Swing (55) x 20
Burpees x 5
---
Row 500 m
4 rounds of:
Situps x 25
Plank 60 seconds
---
Workout 2:
Snatch (65) 10, (95) 10 (135) x 30

Workout 1: Wall Balls and Arms & W2: Cleans

08/14/13

Workout 1:
Wall Balls (20)  x 150
Cable Curls 4 x 20
Rope Press 4 x 20
21 Curls x 4
Single Arm Cable Curls 4 x 20
Overhead Rope Press 4 x 20
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Cleans (65) 10, (95) 10 (135) 10
Squat Cleans (135) 4, (185) 4, (225) 4

W1: Burpee, K2E, Ropes, Pulleys, SU, PU, Pistols, Snatch & W2: Back & Box Jumps

08/13/13

W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10

W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10

"Nate" (Muscle Ups, HSPU, KB Swing)

08/12/13

"Nate"

AMRAP in 20 minutes of:
Muscle Ups (bar) x 2
Handstand Pushups x 4
Kettle Bell Swing (55) x 8
(14 rounds)

Run 10k (Chicago 10k)

08/11/13

Chicago 10k
(58:14)

Bike 17 miles

08/10/13

Bike 17 miles
(1:01)