Wednesday 093009 *

Chest Workout

Incline Bench Press (135x8x3)
Decline Bench Press (155x8x3)
Cable Fly (20x8x3)

Tuesday 092909 *

Forgot my gloves!!

20lb Cable standing Fly (8x8)
70lb Skull Crushers (3x8)
Decline bench sit-ups w/ 8lb Medicine Ball Overhead

Monday 092808 *

Up, Up and Away!

Complete as many rounds as possible 20 minutes of:

• 65 pound Thruster, 5 reps


• 65 pound Hang Powercleans, 7 reps


• 65 pound Sumo Deadlift High-pull, 10 reps

7 rounds completed.

Sunday 092709

"Angie" (1/3 dose)

For time:
33 Pull-ups
33 Push-ups
33 Sit-ups
33 Squats

16 min.

Thursday 092409 *

Quick Bicep

Standing Barbell Curl (70x8, 80x8, 70x8)

Wednesday 092309 *

Bench-Pull-Squat

Five rounds for max reps of:

• 135 lb bench press (14-11-6-5-4)


• Pull-ups (10-8-5-4-3)


• 135 lb back squat (12-8-5-5-3)

Tuesday 092209 *

Deadlifts & Leg lifts

Deadlifts (215x1x5)
Hanging Leg Lifts (8x3)

Monday 092109 *

Shoulders

95 lb Shoulder press 1-1-1-1-1 reps
95 lb Push press 3-3-3-3-3 reps
95 lb Push Jerk 5-5-5-5-5 reps

Thursday 091709

No time!--like today!

400 meter run
10 pullups
25 box jumps 18"
10 chinups
25 box jumps 18"
400 meter run

15 min.

Tuesday 091509 *

Tri... Even Harder!

Barbell Chest Press (155x8x3)
Assisted Dips (155x8x3)
Kneeling Tricep Extension (45x8x3)

Monday 091409 *

Ropes & Curls

Lil' Orphaned "Annie" = 25-20-15-10 and 5 rep rounds of:

• Single-unders (double reps)
• Sit-ups

Time 10.25 min

Arm Curl Burnouts (8x110, 7x120, 8x80, 10x60, 16x40)

Friday 091009

"Barbara" (1/3 dose)

Five rounds:

• 5 Pull-ups
• 10 Push-ups
• 15 Sit-ups
• 20 Squats

Wednesday 090909 *

09-09-09 WOD

Four rounds for time of:

• 50 ft. walking lunge w/ 15 lb dumbbells
• 18 in. box jump, 15 reps
• 8 pull-ups

22 minutes

Tuesday 090809

15 min of push-ups

30-20-20-10-20-10 = 110 count

Sunday 090609

KMFDM @ Shaun's

6 rounds of:

• Run 400 meters
• 15 Burpees

30.5 minutes

Thursday 090309 *

Hang Cleans and Abs

Hang cleans (95x8x3)

Decline Abs w/ dumbell (25x8x3):

• obliques each side
• sit-ups

Wednesday 090209

5 mi. Coyote Run

50 minutes