Burpee, Snatch, Ring Dips, Clean, Front Squat, Toes to Bar, GHD Situps

04/08/14

Burpees x 15
Snatch (135) 30
Burpees x 15
Ring Dips x 60
Burpees x 15
Hang Clean (135) 30
Burpees x 15
Front Squat (135) 30
Burpees x 15
Toes to Bar x 30
Burpees x 15
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5 rounds of:
GHD Wall Ball Shots (8) x 10

Snatch, Double Unders & Toes to Bar, Pushups, Pulups, Plank

04/08/14

AMRAP 10 minutes
Snatch (75) 15
Double Unders x 30
(228 reps)
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30-20-10 reps of:
Toes to Bar
Pushups
Pullups
Plank 60 seconds

W1 Row, KB Swing, Situps & W2 Biking

04/06/14

Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50

Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!

Chest & Triceps

04/05/14

Bench Press (135) 10, (225) 10, (315) 10, (365) 2, (315) 8, (275) 8, (225) 20, (135) 40
Incline DB Press (80) 12, (90) 12, (110) 10
Technogym Chest Press (neutral grip) (180) 12, (220) 8, (180) 12
Decline Bench Press (225) 12, (275) 6, (225) 10
Close Grip Cable Rows 4 x 12
Cable Flys 3 x 10
Press Downs 3 x 10
Rope Press 3 x 10

Lunge, Clean, Row

04/04/14

Walking Overhead Lunge (135) 20
Power Clean (135) 10, (185) 6, (205) 4, (225) 4, (235) 1
Row 500m x 10

Row 4k

04/03/14

Row 4k

W1 Row, W2 AMRAP: HSPU, PS, GHDSU & W3 TGU, FS, KBS, SU, DU & W4 Arms

04/02/14

Workout 1
Row 3k
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Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
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Workout 3
3 rounds of:
Turkish Getup (53) 4R/4L
Front Squat (185) 10
Kettle Bell Swing (53) 20
Situps x 30
Double Unders x 40
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Workout 4
Arms