Row, KB Swing, Burpee, Bench Press

09/04/13

3 rounds of:
Row 500m
Kettle Bell Swing (55) x 25
Burpee x 25
---
Row 1k
Bench Press (135) 30, (185) 20, (225) 10, (135) 20

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

Run 5k

09/02/13

Run 5k

Run, Bench, Snatch

08/30/13

Run 2.5 miles
Bench Press (225) 5 x 10
Snatch (95) 10, (135) 10, (155) 2, (165) 1, (175) 1

Muscle Ups, KB Snatch, Situps

08/29/13

10 rounds of:
Ring Muscle Ups x 3
Kettle Bell Snatch (55) x 5/5
Situps (Abmat) x 20

W1: "JT" (HSPU, Ring Dip, Pushup), KB class, W2: "Morrison"

08/28/13 - First day back after a week of vacation - drinking and not working out, overeating and poor choices. Today I didn't even really feel like working out. I almost skipped it, but decided to do a  light workout to get me back into it.

Workout 1: "JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
(8:47)

Kettle Bell Werks Class
30 minutes of: (basically Les Mills-type, light kettle bell aerobics)

Workout 2: "Morrison"
50-40-30-20-10 reps of:
Wall Ball Shots (20)
Box Jumps 24"
Kettle Bell Swings (53)
(38:13)

Peak Triathlon (sprint)

08/17/13

Sprint Triathlon
300 yard swim
15 mile Bike
3 mile Run