Warm up with Tabata thrusters.  20 sec on 10 sec off for a total of 8 rounds, 4 min of work

Complete the following for time:

1 Round
15 Front Squats - 90% of 3 rep max
60 Box Jumps
30 DB Man Makers @ 35#

Complete the following with no rest then rest for 2 minutes and flip the rotation
24, 20, 16, 12 Standing BB Curls
12, 10, 8, 6 Tricep Push Downs

The first set looks like this, 24 Curls then 12 Triceps.  Again no rest so complete the entire rotation with as little rest as possible then rest and flip it.

Saturday January 31, 2010

10 Warm-up 65+ pace on Airodyne

I brought my heart rate up to about 145bpm for 10 minutes. Then I got off the Airodyne and stretched a little. Stretching is not really what was on my mind, although my hamstrings were sore from yesterdays KB swings I was more concerned for my mental abilities. I went over a few things in my mind: 1) no matter how many cal I am going to get in the next 10 minutes I am going to go balls-to-the-wall 2) when I get off the Airodyne I want to be totally spent ("empty the tank") 3) I am not going to look at the "total cal" number until I am finished.

WOD: ride the Airodyne for 10 minutes and work to reach 300cal on the Airodyne cal counter.

Didn't make it...but after doing this a couple times now I have a good idea of what it is going to take to make it 300cal.

Friday Swimming

CF Endurance 6:30-7:00)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

WOD)
NICOLE
AMRAP in 20 Minutes of
400m Run +
Max Pull-ups

1)
3 Prong Curl Machine + Single Arm Curl Machine
12 reps (Middle Position) @ 45# + 12 Single Arm @ 25#
12 reps (Top Position) @ 45# + 12 Single Arm @ 25#
10 reps (Middle Position) @ 70# + 10 Single Arm @ 25#
10 reps (Top Position) @ 70# + 10 Single Arm @ 25#
8 reps (Middle Position) @ 80# + 8 Single Arm @ 25#
8 reps (Top Position) @ 80# + 8 Single Arm @ 25#
6 reps (Middle Position) @ 90# + 6 Single Arm @ 25#
6 reps (Top Position) @ 90# + 6 Single Arm @ 25#

2)
Bicep BB Curl + DB Curl
6 Heavy + 12 DB Light Weight
5 Heavy + 10 DB Light Weight
4 Heavy + 8 DB Light Weight

24 DB Light + 12 BB Heavy
18 DB Light + 8 BB Heavy
12 DB Light + 4 BB Heavy

3)
10-9-8-7-6-5-4-3-2-1
Overhead Dumbbell Extension @ 70# +
Preacher Curl w/ EZ Bar @ 90#

4)
Tabata Tri Rope Pulldown

KAREN

1)
Hang Clean 10 @ 135#
Thrusters 10 @ 65#

Hang Clean 8 @ 155#
Thrusters 8 @ 95#

Hang Clean 6 @ 175#
Thrusters 6 @ 105#

Hang Clean 4 @ 185#
Thrusters 4 @ 135#

2)
3 Rounds
Standing BB Curl: 15@115#, 20@105, 25@95# +
Standing Reverse Curl: 20@60#, 15@70#, 10@80# +
Arnold Press: 12@40#, 10@50#, 8@60#

3)
Drop Sets: Side Raises & Front Raises

4)
Seated Preacher Curl Machine
12@50%
10@60%
8@70%
6@80%
12@90% + Hammer Curls 12@100%

5)
KAREN
150 Wall Balls for Time

Left For Dead

Warm-Up Run 2 Miles

1)
15 Standing BB Curl @ 85# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
12 Standing BB Curl @ 105# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
10 Standing BB Curl @ 125# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
12 Standing BB Curl @ 105# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
15 Standing BB Curl @ 85# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls

2)
Seated Preacher Curl + Seated One Arm Curl
12@50% + 6 Single Arm Curls w/ 35#
10@60% + 6 Single Arm Curls w/ 35#
8@70% + 5 Single Arm Curls w/ 35#
6@80% + 5 Single Arm Curls w/ 35#
4@90% + 4 Single Arm Curls w/ 35#

3)
Dips + Leg Raises
10-20-30-20-10

4)
21-15-9
Lying Cable Curl + Reserve Tricep Pushdown

"Hero Workout Michael"
3 Rounds
Run 800 Meters
50 Back Extensions
50 Sit-ups

Warm-Up then,

3 Rounds of 21s

• Bicep Standing Curl
• Tricep Standing Overhead Extension

3 Rounds - 12, 10, 8

• Standing DB Curl - Start out with feet far away and move closer 
• Skull Crushers

21, 15, 9

• Seated DB Incline Curl w/45#
• Wall Ball Situps w/Dynamax 
• Tricep Push Down

3 Rounds - Max Reps

• Chin-Ups, Close Grip Pushup

WOD - ELIZABETH

21-15-9 reps, for time:

Clean 135#

Ring Dips

Nail In The Coffin

1)
21-15-9
Rope Cable Curls + Chin-ups + Triceps Rope pull-down

2)
Standing BB Curl
12@50%
10@60%
8@70%
6@80%
12@90%
Move directly to Hammer Curl @ 30# x 12

3)
12 Skull Crushers @ 80# + max dips
10 Skull Crushers @ 90# + max pushups
8 Skull Crushers @ 100# + max dips
6 Skull Crushers @ 110# + max pushups

4)
10-9-8-7-6-5-4-3-2-1
Overhead Dumbbell Extension @ 70# +
Preacher Curl w/ EZ Bar @ 90#

WOD)
3 Rounds
400m run+
50 sit-ups+
50 back extensions

OR

WOD)
4 Rounds
400m run+
50 Squats

"Never Go Full Retard"

1)
3 Prong Curl Machine + Single Arm Curl Machine
12 reps (Middle Position) @ 45# + 12 Single Arm @ 25#
12 reps (Top Position) @ 45# + 12 Single Arm @ 25#
10 reps (Middle Position) @ 70# + 10 Single Arm @ 25#
10 reps (Top Position) @ 70# + 10 Single Arm @ 25#
8 reps (Middle Position) @ 80# + 8 Single Arm @ 25#
8 reps (Top Position) @ 80# + 8 Single Arm @ 25#
6 reps (Middle Position) @ 90# + 6 Single Arm @ 25#
6 reps (Top Position) @ 90# + 6 Single Arm @ 25#

2)
21-15-9
Rope Curls 140# +
Reverse Tri Cable Pushdown 120# +
Reverse Curl 45# +
Close Grip Bench 115#

3)
12 Skull Crushers @ 80# + max dips
10 Skull Crushers @ 90# + max pushups
8 Skull Crushers @ 100# + max dips
6 Skull Crushers @ 110# + max pushups
12 Skull Crushers @ 90#

4)
Hammer Curl Drop Set x 2
6 reps at each weight
55, 45, 35, 25

5)
Plyo Ball Crunches
10 Rounds:
20 Crunches +
10 Side Crunches (each side)

6)
Heavy Preacher Curl
90# X 6 reps
100# X 6 reps
110# X 6 reps

WOD)
4 Rounds:
Quater Mile Run
30 Wall Ball 20#
30 Box Jump Level 10

TGIF June 6, 2008

Warm-Up (for time)
5 Rounds: 400m run (Pick your own speed for the run) + 30 box jumps (Level 12) + 15 Chin-Ups

Arm Circuit
10-9-8-7-6-5-4-3-2-1
Standing Barbell Curl @ 125#
Skull Crushers @ 90#
Dumbbell Hammer Curl @ 40#
Overhead Dumbbell Extension @ 70#

3 Rounds
Preacher Curl Negatives @ 70lbs x 10 reps (partner)
+
45lb plate Reverse Curl as many reps as possible

3 Rounds
10 Body Weight Bench
10 Push-ups over Dynamax Ball
10 Dumbbell Overhead Tricep Press @ 70lbs

Warm-Up
then

W Set on Standing BB Bicep Curl
One person starts with no rest while the other two people strip or add weight.
Light to heavy then back to light. Start with 3 tens on each side. 5 set pyramid with 3 reps on each set.
Heavy to light then back to heavy. Same as above, completing the W set.

21-15-9
Skull Crushers @ 80lbs
+
Floor Wipers @ 225#
+
L-Chin-Ups on Squat Rack

10,9,8,7,6,5,4,3,2,1
DB Overhead Tricep w/ 80#
Hammer Curls w/ 40# DBs
Tricep Kick Backs w/ 35# DBs
Man Makers w/ 25#

Go Home.

Arms 05-23-2008

Warm-UP
Round 1: Run 400m @ 6 Speed + 10 pull-ups + 10 push-ups
Round 2: Run 400m @ 7 Speed + 10 Dips + 10 Sit-ups
Round 3: Run 400m @ 8 Speed + 10 pull-ups + 10 push-ups

Barbell Clean + Jerk w/ Chin-ups:
10 CJ
1 Chin-up
9 CJ
2 Chin-ups
8 CJ
3 Chin-ups
7 CJ
4 Chin-ups
6CJ
5 Chin-ups
5 CJ
6 Chin-ups
4 CJ
7 Chin-ups
3 CJ
8 Chin-ups
2 CJ
9 Chin-ups
1 CJ
10 Chin-ups

21-15-9
Pearcher Curl Cable @ 100lbs
Dumbbell Tricep Extention 75lbs
Reverse Curl EZ Bar @ 50lbs

3 Rounds:
10 Close Grip Push-ups
15 Tricep Pushdowns
10 Clapping Push-ups

3 Rounds:
Single Leg Calf Extension @ 4 Plates X 20 each leg
Seated Calf Extension @ 4 Plates X 20 reps
Leg Raises X 20 reps

Sports Mall KB Work

"I Like Skulls and Crossbones"

Warm-up: 6:45-7:00
10-1; 1-10 Man Makers w/ 25lbs

Beat Down”: 7:00-7:25
30-20-10
Burpees
KB Swings
Situps
135lbs Deadlift

Biceps Work: 7:30-7:45
Standing Barbell Curls
15 x 65lbs
12 x 85lbs
10 x 105lbs
8 x 125lbs then Strip Set (6 reps at each weight)

KB Circuit:
3 Rounds
5 each side Turkish Get-UP
10 each side One-Arm Seated Military Press
20 Squats
30 total Pass Between Legs

Bicep Heavy Load:
Seated Preacher Curl Machine (Work Up to 3 Rep Max)
Round 1: 12 Reps 50%
Round 2: 10 Reps 60%
Round 3: 8 Reps 70%
Round 4: 6 Reps 80%
Round 5: 4 Reps 90%
Round 6: 3 Reps 90%

Triceps Circuit:
4 Rounds
10 Overhead Dumbbell Press @ 70lbs
10 Reserve Grip Pushdown @ 120lbs
10 Dips
10 Normal Grip Rope Pushdown @ THE STACK – BOOM!

Get Pumped 05-09-2008

Warm-Up

5 Rounds

5 Chin-ups

10 Dips

15 Wall Balls

20 Ring Push-Ups

9-15-21-27

Straight Bar Curl (95lbs) +

Overhead Seated Tricep Pull +

Hammer Curl (25lbs)

Bicep Dumbbell Curls

3 Rounds

30 lbs Pre-Exhaust

Single Arm to Failure

3 Rounds

6 x reverse curls

6 x rope push down

6 x preacher curl

6 x overhead dumbbell triceps

Nasty:

7 Rounds

Dead Lift @ 135 lbs X 15

Ring Push-Ups X 15

"Big Squishy"

“Big Squishy”
Warm-UP 6:50-7:00
800 Meter Run + 10 Dips + 10 Pull-ups

21-15-9 (for time)
Deadlift 185
Boxjump
Pushup

Arm Circuit:
21-15-9
Seated Cable Curls @ 100lbs
Chin-ups
Tricep Rope pull-down (130lbs)

Bicep Dumbbell Drop Sets Hammer Curl (1 Round)
Each weight must be done 7 reps
50, 40, 30, 20

Team Arm Circuit
Standing Bicep Curl with 90lbs 10-1
Overhead Tricep Extension (EZ-Bar) 1-10

Core Work Circuit (3 Rounds)
5 L-pull ups
10 Leg Raises on bench
15 Decline Sit-ups with 20 lbs ball
20 sit-ups