W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
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"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

Chest & Burpees, Situps, Pullups

10/07/13

Bar Pushups 3 x 20
Bench Press (135) 20, (225) 4, (255) 4, (275) 4, (295) 4, (315) 4
Incline DB Press (75) 15, (85) 10, (90) 10, (100) 7
Weighted Ring Dips (50) 10, 10, 10
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2 rounds of:
Burpees x 20
Situps x 20
Pullups x 20

Muscle Ups, HSPU, Situps, KB Swings, Snatch & Arms

10/05/13

2 rounds of:
Muscle Ups x 10
Handstand Pushups x 25
Situps x 25
Kettle Bell Swings (53) x 25
Snatch (95) x 10
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Incline DB Curls 3 x 10
Single-arm overhead DB extensions  3 x 10
Cable Curls 3 x 10
Rope Press 3 x 10
21 Curls x 3
Overhead DB Press 3 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
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Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

W1: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
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Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

Situps, HSPU, Squats, Muscle Ups, Rings

10/01/13

5 rounds of:
Situps x 20
Handstand Pushups x 5
Squats x 20
Muscle Ups x 5
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Rings:
L-Sit, uppers, skin-the-cat, reverse uppers, lowers x 5