Wednesday, April 29, 2009

Fight Gone Bad

1 min each station 3 rounds for reps
Wall ball (12lbs)
SDHP (55lbs)
Box Jumps
Push Press (55lbs)
Row for K
rest

Total Reps 263!

Tuesday, April 28, 2009

1/2 Cindy

Rounds in 10 minutes
5 pull ups
10 push ups
15 squats
9 rounds + pull+4 push

Saturday, April 25, 2009

5k row

5000m row 
24:43.3

This sucked, my butt hurt like no other and my legs left like jello but I did it in under 25 min which was my goal for the first time every trying one of these. 

Followed by ab work

Friday, April 24, 2009

Twist on Code Brown

400m run
25 sdhp
25 box jumps
400m run
20 sdhp
20 box jumps
400m run
15 sdhp
15 box jumps
400m run
10 sdhp
10 box jumps
400m run
5 sdhp
5 box jumps

Time: I don't remember 18 something

Rowed 3000m 14:34.8
Abs

Thursday

500m row
30 mt. climbers
20 0-head lunges (20 lbs)
10 1 arm snatches (each arm 26 lbs)
3 rounds for time
Time: 15:15

Followed by 3X8 front squat

55x8
77x8
87x8

Wednesday, April 22, 2009

Heavy Deadlifts

163x5
168x5
173x5
178x5
178x5

Worked on Deadlifts this AM 
3000m of rowing
5 min of doubleunders 232 total.

Tuesday, April 21, 2009

Tuesday SUCK!!

3 rounds for time
400m run
20 med ball squat cleans (15 lbs)
12 ast ring dips (1 band)
20 box jumps

time: 20:12 
This work out sucked and I want to use the F-word to describe how I felt about doing dips. I hate ring dips. They are the spawn of SATAN!

Monday Monday

25 pull ups (pu)
50 doubleunders (du)
10 thrusters (77 lbs)
20 pu
40 du
8 thrusters
15 up
30 du
6 thrusters
10 pu
20 du
4 thrusters
5 pu
10 du
2 thrusters

time: 14:51

I love, love, loved this workout. Totally ripped on both hands but it was absolutely worth every second! 

Sunday, April 19, 2009

Saturday

7 rounds for time of
5 82 lb push press
7 pull ups
9 box jumps
time: 9:54 I think but I am not sure. I am going to have to have Santos double check it for me. But I have to say that I LOVED this workout and totally want to do it again!

Friday, April 17, 2009

O-head squats and burpees

7 o-head squats (65Lbs)
7 burpees
7 rounds
time: 10:05
Started out strong and then the burpees killed me. 
Goal for next week is to work on burpees at least 2 times after the workouts next week.

Thursday

10-1 wallball/d-ball
Last time 3:44
Time yesterday was 3:26?? I believe
Followed by snatch skill work. 
I am really enjoying learning the snatch and clean and jerk. I am getting much better at both of these movements and as confidence in the movement goes up so does my ability to feel comfortable with heavier weight. 

Wednesday, April 15, 2009

SUCK SUCK SUCK

500m row
9 broad jumps (6 ft.)
9 power cleans (87 lbs)
15 broad jumps
15 cleans
21 broad jumps
21 cleans
500m row
time: 16:05

I would like everyone to know that today you can now buy Lulu lemon online at Lululemon.com
I AM SOOOO HAPPY

Monday, April 13, 2009

4 rounds for time

20 lateral walking kb swings (1pood)
12 jumping alternating lunges 
200m med ball toss (12 lb ball)
4 rounds
time: 13:05