WOD 8-7-2012

10 minute Elliptical


10 Push Ups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times


10 x Over head Barbell lifts – 65lbs
20 x (10 each arm) Dumbbell Curls – 25lbs
10 x Tricep Pull – 96lbs
8 x Over head Barbell lifts – 75lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
8 x Tricep Pull – 108lbs
6 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
6 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
5 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 95lbs
20 x (10 each arm) Dumbbell Curls – 35lbs
5 x Tricep Pull – 115lbs


30 second Plank
30 second Wall Sit
10 x Dumbbell Hang Cleans – 20lbs
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
100 x Jump Rope


10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs


WOD 8-6-2012

10 minute Elliptical


10 Push Ups
50 Jump Rope
10 Air Squats

Repeat 4 times


10 x Curls – 30lbs
10 x LAT Pulldown – 90lbs
10 x Tricep Pull – 90lbs
10 x Curls – 35lbs
10 x LAT Pulldown – 97.5lbs
10 x Tricep Pull – 105lbs
10 x Curls – 40lbs
10 x LAT Pulldown – 105lbs
10 x Tricep Pull – 120lbs
10 x Curls – 45lbs
10 x LAT Pulldown – 110lbs
10 x Tricep Pull – 120lbs


10 x per arm One Bar Dumbell lift – 30lbs
10 x per arm One Bar Dumbell lift – 35lbs
10 x per arm One Bar Dumbell lift – 40lbs


50 Sit Ups


 

WOD from 7-31-2012

5 minute Treadmill


10 x Push Ups
10 x each arm Curls – 30lbs

Repeat 4 times


10 x Overhead Barbell Press – 65lbs
10 x Overhead Barbell Press – 85lbs
10 x Overhead Barbell Press – 95lbs
5 x Overhead Barbell Press – 115lbs
5 x Overhead Barbell Press – 125lbs
3 x Overhead Barbell Press – 135lbs
3 x Overhead Barbell Press – 145lbs


100 Jump Rope
20 Situps
400 meter Run/Walk
500 meter Rowing
20 Situps
100 Jump Rope


Workout from 7-9-2012 (Tim’s evening workout)

9:23 mile on the Elliptical

 


10 Sit Ups

 

25 Jump Ropes in a row not broken up

10 Curls each arm (30lbs)

 

Repeat 5 times

 


Workout Notes:

 

     Happy with this workout even though it was a short one.  I bested my elliptical time by 5 seconds (better then nothing).  I also did my first set of Sit Ups in about 10 year so I was happy with that.  I am getting better on the Jump Rope as well, it has taken some time to get back into the rhythm needed to do multiple of them together.  I set a goal on the Jump Rope that if I did not get though 25 jumps with out breaking it off I would do it again till I got all 25 in straight, so this added about 50-75 more jumps I would think.  Twisted my ankle on this workout a little hope that does not hold me back to much.

 


 

 

Workout from 7-9-2012

 

Warmup

Treadmill 7 minutes

750 Meter Row

10 Push Ups
10 Squats
25 Jump Rope

Repeat above 3 items 4 times non stop

 


 

Set 1
15 Box Jumps
15 Curls (25lbs, 30lbs, 35lbs, 40lbs)

Repeat 4 times

 


 

Set 2

One Arm Dumbbell Lifts (15/10/8/6) (30lbs, 35lbs, 40lbs, 45lbs)
35lbs Slam Balls

Repeat 4 times

 


 

Set 3

15 Seated Row (90lbs, 97.5lbs, 105lbs)
15 Tricep Pulls (96lbs)

Repeat 3 times

 


 

Set 4

100 Meter Row
10 Lunges

Repeat 5 times

 


 

Total workout time 50 minutes