Burpee, Dead, Ring Dips, Muscle Ups

04/30/13

Bike 7 miles (hills)

5 rounds of:
Burpess x 15
Deadlift (225) x 10
Ring Dips x 8
Muscle Ups x 3 (bar)
(14:49)

Bike 7 miles (hills)

Bike 14 miles (hills)

04/29/13

Bike 7 miles (hills)
Bike 7 miles (hills)

Bike, Run, "Fight Gone Bad" (284), HH, SU, Calf Raises, Bike

04/28/13

Bike 7 miles (hills)
Run 2.5 miles
Fight gone bad: 3 x 5 minute rounds of:
Wall Ball Shots (20) 1 minute
Sumo Deadlift Hi Pull (75) 1 minute
Box Jumps x 24 1 minute
Push PRess (75) 1 minute
Burpees 1 minute
(284)
Hollow Holds 6 x 20 seconds
Abmat Situps x 100
Calf Raises (standing) (250) 13 ,13, 13, 13
Calf Raises (seated) (100) 12, 12, 12, 12
Bike 7 miles (hills)

Bike 14 miles (hills)

04/27/13

Bike 14 miles (hills)

W1: "Cindy" W2: DU, HH, SU, Calves, Muscle Ups

04/26/13

W1: Cindy
AMRAP, 20 minutes:
Pullups x 5
Pushups x 10
Squats x 15
(21 rounds)

W2:
Double Unders x 100
Hollow Holds x 6 (20 seconds)
Abmat Situps x 100
Calf Raises (290) 15, 15, 15, 15
Muscle Ups

4 rounds of:
Squats (135) x 15
Decline Situps x 15
Back Extensions x 20

W1: DU, SU, WBS, Slam, BJ & W2: Abs & Calves

04/28/13

Workout 1:
4 rounds of:
Double Unders x 25
Situps x 20
Wall Ball Shots x 15
Slam Ball (20) x 10
Box Jumps (42") x 5
(13:34)

Workout 2:
Hollow Holds x 20 seconds (6 rounds)
Abmat Situps x 100
Calf Raises (250) x 12, 12, 12, 12

W1: Snatch & W2: Arms

04/24/13

Workout 1:
Warmup
Snatch: (45) 10, (65) 10, (95) 10, (115) 4, (135) 2, (155) 2, (175) 2, (185) 2, (195) 2

Workout 2: Arms
Various Biceps Curls and Triceps presses and extensions