Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

HSPU, Muscle Ups, C&J, Box Jump, Wall Balls

05/08/14

5 rounds of:
Handstand Pushup (strict) x 5
Muscle Ups (bar) x 5
Clean & Jerk (135) x 5
Box Jump (20") x 15
Wall Balls (20#) x 15
(30:30)

W1 Legs & W2 Legs

05/06/14

Workout 1

Squats (135) 10, (225) 10, (275) 10, (315) 10, (335) 5, (225) 20
Leg Press (820) 20, (1000) 20, 20
--ss--
Leg Extensions 4 x 15
Walking Lunges (95) 20, (115) 20, (135) 20, 20
---

Workout 2

--ss--
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
---
Prone Ham Curl 4 x 10
Single Leg Ham Curl 4 x 8

W1 Abs, W2 Back & W3 Trail Run

05/05/14

Workout 1 Abs

Toes to Bar x 125
Situps x 125
(15, 15, 15, 15, 20, 20, 15, 10)

Workout 2 Back
TRX Rows 3 x 10
Wide Grip Pulldown 5 x 10
Wide Grip Rear Pulldown 5 x 10
Cable Row 4 x 10
LF Row 3 x 10
TBar Rows 5 x 10
Rear Smith Shrug 5 x 10

Workout 3 Trail Run
2.5 miles

Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Row, Situps, Curls, Cleans, Pushups

05/02/14

4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25

W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10