08/29/13
10 rounds of:
Ring Muscle Ups x 3
Kettle Bell Snatch (55) x 5/5
Situps (Abmat) x 20
Friday, August 30, 2013
Wednesday, August 28, 2013
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)
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)
Saturday, August 17, 2013
W1: Run 3 miles, Chest & W2: Swim
08/16/13
Workout 1:
Run 3 miles
Bench (135) 10, (225) 10, 10, 10
Cable Flys (35) 10, 10, 10, 10
Ring Dips 4 x 15
Pushups x 100
---
Workout 2:
Swim 700m
Workout 1:
Run 3 miles
Bench (135) 10, (225) 10, 10, 10
Cable Flys (35) 10, 10, 10, 10
Ring Dips 4 x 15
Pushups x 100
---
Workout 2:
Swim 700m
Thursday, August 15, 2013
W1: Row, Burpee, KB Swing, Situps, Plank & W2: Snatch
08/15/13
Workout 1:
7 rounds of:
Row 500 m
Burpees x 5
Kettle Bell Swing (55) x 20
Burpees x 5
---
Row 500 m
4 rounds of:
Situps x 25
Plank 60 seconds
---
Workout 2:
Snatch (65) 10, (95) 10 (135) x 30
Workout 1:
7 rounds of:
Row 500 m
Burpees x 5
Kettle Bell Swing (55) x 20
Burpees x 5
---
Row 500 m
4 rounds of:
Situps x 25
Plank 60 seconds
---
Workout 2:
Snatch (65) 10, (95) 10 (135) x 30
Wednesday, August 14, 2013
Workout 1: Wall Balls and Arms & W2: Cleans
08/14/13
Workout 1:
Wall Balls (20) x 150
Cable Curls 4 x 20
Rope Press 4 x 20
21 Curls x 4
Single Arm Cable Curls 4 x 20
Overhead Rope Press 4 x 20
Chin Ups 3 x 10
Ring Dips 3 x 10
Workout 2:
Cleans (65) 10, (95) 10 (135) 10
Squat Cleans (135) 4, (185) 4, (225) 4
Workout 1:
Wall Balls (20) x 150
Cable Curls 4 x 20
Rope Press 4 x 20
21 Curls x 4
Single Arm Cable Curls 4 x 20
Overhead Rope Press 4 x 20
Chin Ups 3 x 10
Ring Dips 3 x 10
Workout 2:
Cleans (65) 10, (95) 10 (135) 10
Squat Cleans (135) 4, (185) 4, (225) 4
Tuesday, August 13, 2013
W1: Burpee, K2E, Ropes, Pulleys, SU, PU, Pistols, Snatch & W2: Back & Box Jumps
08/13/13
W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10
W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10
W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10
W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10
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