Max Reps

Max Reps of
Body Wieght Bench +
Pull-Ups
5 Rounds
2-3 minute rest between rounds

1)
Incline Bench +
6 @ 135#
5 @ 155#
4 @ 185#
Dumbell Flys
12 @ 35# DB
12 @ 35# DB
12 @ 35# DB

2)
3 Rounds of:
20 Dips +
20 V Sit-ups +
20 Decline Bench @ 135#
20 V Sit-ups

Warm up with Double Unders 1-10-1 while wearing a 40lb vest. Be sure to warm up before the actual warm up.

Skill work along with some DB Incline and Plyo Pushups to warm up the shoulders.

AMRAP in 20 minutes of:

5 Pull Ups
10 Body Weight Bench
15 Squats

Perform this while wearing a 40# weight vest, if you do not have a 40# weight vest use a 45# DB for the pull-ups and squats.

STUART
I didn't get to work out at Gold's today for reasons related to my weekend activities, but I did hit a workout at lunch and the WOD was a really killer so I thought I would post it:
5 bodyweight bench + 5 ring dips
115# Back Squat x 15
10 bodyweight bench + 10 ring dips
115# Back Squat x 30
15 bodyweight bench + 15 ring dips
115# Back Squat x 45
10 bodyweight bench + 10 ring dips
115# Back Squat x 30
5 bodyweight bench + 5 ring dips
115# Back Squat x 15

Give Me A Break

With an interest in discovering the secret of maintaining top energy and efficiency in sports competition or in daily work, a performance psychologist made a study of competitors in professional tennis matches. After a study of thousands of hours of matches he still could not identify anything that seemed to provide unusual endurance. Then he began studying what the players did between points and made an interesting discovery.

The top players had a noticeable way of becoming totally relaxed while preparing themselves for the next play. This brief mental and physical break seemed to result in a slight lowering of the heart rate, and the ability of these players to be totally focused on the next challenge. That is what kept the champions on top.
An effort was then made to relate this discovery to regular work patterns. The most successful pattern consisted of vigorous concentrated work followed by quick snatches of relaxation in which a recovery and refocus took place.

Of course the period of relaxation could be different for a housewife than an office worker or one who is waiting on an unpredictable stream of customers. However, the principle of concentration and relaxation seemed to apply equally well to all types of work.

Without a program of natural recovery in place, the body undergoes a long-term weakening of physical endurance and a rise in impatience, and even insensitivity to others.

The break and relax system actually enables you to become conditioned and to develop your emotional flexibility so you can handle a range of emotions and have emotional resilience.

People who are clear about who they are and what they are trying to accomplish seem to be full of energy when they renew themselves with short breaks.

The simple idea of managing your energy while managing your time seems to be the key to lasting productivity. So just say to yourself regularly, “give me a break.”

-Arthur S. Anderson

Monday's Workout:

8 Rounds of

Level 20 on Stairmaster 1 min

15 Ring Push-Ups

15 Knees to Elbows

21-15-9

Weighted Dips (45#) +

Cable Flys (70#)

Jump Rope Warm Up
10-20-30-40-50 Double Unders - Unbroken sets.

5 Set of :
10x Incline BB
10x Plyo Pushups
10x Rollout on ball

4 Sets of:
Cable Flys - Changing the position each time
Reverse Grip Bench
Leg raises while holding the bench bar

3 Sets:
Weighted Dips
Weighted Atomic Situps
Close Grip Pushups on DB

Tabata Sequence w/ Battling Rope
(20 Sec on, 10 Sec off for 4 minutes)
For the first 20 sec, start with a double wave, then single wave, then reverse circles and finally throw downs.  This way you will be doing each variation twice.

Arm Burns

WOD)
10 Rounds AFAP
10 Pull-Ups
20 Ring Push-ups
30 Squats
(Wear a 20#vest if you have one)

1)
Dips + Reverse Grip Bench
24-12, 20-10, 16-8

2)
3 Sets of
30 Sit-ups wearing 20# Vest +
30 Leg Raises while holding 135#

3)
DB Flys +
DB Inverted Push-ups
12-24, 10-20, 8-16


Go deep...

Max Reps

5 Rounds Max Reps of
Body Weight Bench
Pull-Ups
(rest 2-3 minutes between rounds)

30sec work / 30sec rest
Clapping Push-Ups

Cable Plank Hold (12,10,8) +
Sit-Ups (24,20,16)

More Cowbell

Back in 2000 SNL produced a skit called "More Cowbell" that I never saw because I was in Ireland serving an LDS mission, but over the years the phrase "More Cowbell" has turned into a pop culture phrase that I guess I missed. While watching "Deja Vu" staring Denzel Washington some dude in the middel of the movie yelled, "We need more cowbell..." and I had no idea what he was talking about. Did a little research and then laughed my ass off when I watched the original skit staring Will Ferrell. Like most Ferrell skits - it's stupid, but I couldn't turn away.

Warmup)
7 Minute run adding incline each minute

"More Cowbell"
5 Rounds of
45 Seconds Max Effort Schwinn Airodyne
45 Push-up board Max Effort
45 Rest

2)
5 Rounds of
30 Sec Mtn Climber Abs +
30 Sec 135# Bench MAX Reps +
30 Sit-Ups

3)
21-15-9
Machine Flys +
Machine Crunches +
Dips

4)
Single Arm Bench
12,10,8,6 +

Too Many Gingerbread men

Its amazing how diet affects health and fitness. This holiday has taken a toll on me and I noticed this morning.

Frelen

5 Rounds of:

800 meter run
15 Thrusters @ 45#
15 Pull Ups

Chest work:
15, 12, 9
DB Bench - Start with the neutral grip and as you press rotate your palms. This will engage more muscle fibers.

21, 15, 9
Cable Flies w/ 1 min weighted plank (45# plate on your back).

Playoffs...Playoffs

5 Rounds of:
Bodyweight Max Reps Bench (165# & 195#) +
Max Pullups

1)
5 Rounds of
V Situps 20 reps +
Pushups

2)
Machine Flys + Machine Dips

Chest Work

WOD)
As Many Rounds As Possible (AMRAP) of:
5 Pull-ups
10 Push-ups
15 Squats
w/ a 20# vest on
for 20 Minutes

1)
Incline Smith Machine Press (at the top of the rep throw the bar out of your hands as high as you can) 21 @ 95#, 15 @ 115, 12 @ 135# +
Static-hold Plank after each round (hold for 1 minute)

2)
Flat Bench + Cable Flys
155# x 12
185# x 10
205# 8
Finish with max reps @ 205# then rest 15 seconds - do 4 more - rest 15 seconds do 3 more.

The Cheif

1)
100 Jumprope Singles +
100 Single Leg Jumprope (each side) +
10 Ring Push Ups +
10 Bench Leg Lifts

2)
Flat Bench 135#x12 + 30 lungs + Ring Flys (max)
Flat Bench 155#x10 + Lungs (25#) + Ring flys (max)
flat Bench 185#x8 + Lunges (35#) + Ring Flys (max reps)
Flat Bench 225#x6 + Lunges (35#) + Ring Flys (max reps)
Flat Bench 225#x4-6
(Eric went up to 265#x5)

3)
Incline Barbell Bench (Pyramid)
6 Reps @ each weight
65,85,105,125,145,125,105,85,65

4)
Machine Bench Negatives

THE CHEIF
3 Minutes of
135# Power Clean x 3reps
Push-ups x 6reps
Squats x 9reps
Complete 5 rounds of this with 1 minute rests between rounds

Post-Marathon

WOD)
20 Minutes of
With 20# weighted vest
5 Pull-Ups
10 Push-Ups
15 Squats
1 Round each minute on the minute

1)
10 Rounds of
70#DB x 7 reps +
130# Leg Extension Machine x 7 reps

2)
5 Rounds of
Rope Pull-down Crunch (Max Weight) 20 reps +
KTE 10 Reps

3)
Incline Bench (8,6,6) +
Decline Cable Flys (20,20,20)

4)
Seated Decline Bench (8,6,6) +
Dips (Max reps)

Double Unders

WOD)
5 ROUNDS:
MAX REPS @ Body Weight Bench +_
30 Double Unders +
12 KB Squats

1)
Incline Piston Press + Flat Bench DB Flies
20@55#
15@65#
10@75#

2)
TABATA on Spinning Bike

3)
25 Push-ups on DBs +
50 Sit-ups
20 Push-ups on DBs +
40 Sit-ups
15 Push-ups on DBs +
30 Sit-ups
10 Push-ups on DBs +
20 Sit-ups
5 Push-ups on DBs +
10 Sit-ups

Case of the Mondays

“Barbra”
5 Rounds
Rest 3 minutes between rounds
20 Pull-ups
30 Push-ups
40 Sit-Ups
50 Squats

1)
Incline Dumbbell Max
12,10,8,6
Decline Flys
10,10,10,10

2)
Decline Machine Bench + Knees to Feet Jumps Squats
12 Bench + 10 Jumps
10 Bench + 10 Jumps
8 Bench + 10 Jumps

3)
Smith Machine Calf Raises + JonMon pushup//dip combo
225# x 20 raises + 10 combos
275# x 15 raises + 12 combobs
295# x 15 raises + 14 combos

Office Fire

WOD)
10-1 of
Body Weight Bench +
Wall Ball +
Dips +
Back Squat (185#)

1)
Incline DB Bench
50# x 12 reps
75# x 8 reps
95# x 6 reps
95# x 6 reps

2)
Seated Decline One-Arm Bench 12,12,12 +
Leg Raises 15,15,15 +
Crunches 20,20,20

Chest

1)
Max Reps 5 Rounds of
135# Flat Bench + Wall Ball (1 minute)
Rest between each round

2)
Tabata Incline DB Bench (45#DB)

3)
10 Rounds of
10 Side Bends (each side) +
5 Roll Outs

4)
3 Rounds of
Decline Flys +
Close Grip Bench

Back To The Grind

1)
5 Rounds of
Body Weight Bench (Max Reps) +
50 Air Squats (must beat or match time of squats each round)

2)
Decline Bench @ 205# +
Incline DB Flys
12,10,8,6 & 24,20,16,12

3)
Single Arm DB Bench
10 @ 65#
8 @ 70#
6 @75#

WOD)
50-40-30-20-10
Ring Dips
Wall Ball
Ball Slam

Monday

1)
Body Weight Bench Max Reps +
Pull-ups Max Reps

2)
3 Rounds
45# Weighted Push-ups (15 reps) +
90 Seconds on Stairmaster (Level 15)
2 minute rest

3)
BB Incline Press (12,10, 8, 6, 4) +
Floor Whippers (135#) 20 reps

4)
Machine Flys
8,6,4 +
Machine Dips
16,12,8 +
Weighted Sit-Ups
32,24,16

Cardio Central

Tri-Training
800m Swim
15min Cycle
10min Run

4 Sets of
Incline DB Press 3-4 reps +
Declint DB Fly 25 reps

3 Sets of
Single Arm BB Press 7-12 reps +
Cable Crunches 30 reps

10-1
Body Weight Bench (175#)
Your rest is the amount of time it takes the other people to do their work.

MAY 10, 2009 MONDAY

1)
DB Flat Bench
15,12,10,8,8,8

2)
Piston Press (Plyo Ball) + Squats + Plyo Push-ups
20 (each arm) + 30 Squats + 10 Push ups (level 1)
15 (each arm) + 30 Squats + 10 Push ups (level 2)
10 (each arm) + 30 Squats + 10 Push ups (level 3)
10 (each arm) + 30 Squats + 10 Push ups (level 4)

3)
Smith Machine Incline Press +
Wall Sit Ball Pass
15, 12, 10 (increasing weight)
While one works on the bench the others will wall sit and pass the dynamax ball back and worth

4)
3 Rounds (Incline, Neutral, Decline)
Cable Flys + DIPS
15reps @ each station + Dips MAX reps

WOD)
20min AMRAP
10 Wall Ball
10 Box Jumps 24"
10 Burpees
10 Bench Press @ 135#