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WOD 8-21-2014

Warm up: 10 minutes on Bike


10x Military Press – 55 lbs
10x Seated Row – 120 lbs

10x Military Press – 65 lbs
10x Seated Row – 127.5 lbs

10x Military Press – 65 lbs
10x Seated Row – 135 lbs


10x LAT Pull – 90 lbs
10x Dumbbell Bench – 30 lbs

10x LAT Pull – 97.5 lbs
10x Dumbbell Bench – 35 lbs

10x LAT Pull – 105 lbs
10x Dumbbell Bench – 40 lbs


10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball


 

WOD from 7-30-2012

Warm-up

8 minute Treadmill
1000 meter Row


WOD

10 x Push-up
10 x Squats
10 x Ball Slams – 35lbs

Repeat 4 times

~~

50 x Jump Rope
20 x Box Jump
30 x Weighted Lunges – 15lbs each arm
20 x Box Jump
50 x Jump Rope

~~

10 x Sit-ups
10 x Seated Row – 110lbs
10 x Forward Lateral Raises – 15lbs

Repeat 4 times


Cool Down

1 mile Elliptical – 9:05


 

Workout from 7-11-2012

Warmup

15 minutes Elliptical


10 – LAT pull down (90lbs, 97.5lbs, 105lbs, 110lbs)

10 – Incline Dumbbell Bench (30lbs, 35lbs, 40lbs, 45lbs)

Repeat above 4 times


25 – Jump Ropes

30 second – Wall Sits

30 second – Squats

Repeat above 4 times


10 – Forward Lateral Raises (15lbs)

10 – Seated Row (90lbs, 110lbs, 130lbs, 150lbs)

10 – Deadlift Thrusters with Dumbbells (15lbs)

Repeat above 4 times


Notes:

     Sore, Sore, Sore from last night


 

Workout from 7-2-2012

Warmup

Treadmill 15 minutes

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


Strength

 

Set 1
30 second Wall Sit
12 Tricep Pull (87lbs, 96lbs, 105lbs)
12 Forward Lateral Raises (15lbs)

Repeat 4 times
 


 Set 2

12 LAT Pulldown (90lbs, 97.5lbs, 105lbs, 110lbs)
30 second Planks
12 One Arm Dumbbell Lifts (12 each arm)

Repeat 4 times
 


 Set 3

Leg Press (350lbs, 400lbs, 450lbs)
12 Ball Slams (20lbs)
20 Kettel Bell Swings (35lbs)

Repeat 3 times
 


 Set 4

5 minute Treadmill, 5 minute Elliptical (Dan)
9:38 minute Elliptical (1 mile) (Tim)
 


 

Total workout time 1 hour 10 minutes


 

Tim’s Workout notes:

     Monday Monday, with staying active over the weekend Monday came easy today for me. I did pull something in my left arm and need to rest and ice it for a little while. I have also set the next goal for the month of July. I set a very moderate goal of 7lbs off with more being a plus. I did hit a PR on the Elliptical of 9:38 for a mile. That bests me by 24 seconds. I am still not happy with my intensity in the fitness room and need to get my breathing in better control. All an all an OK day.

 


 

 

Workout from 6-29-2012

Warmup

Treadmill 0.50 mile (Dan)
Treadmill 1.00 mile (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

Set 1

10 Leg Press (350lbs, 360lbs, 370lbs)
10 Tricep Pull (87lbs, 96lbs, 105lbs)
10 Forward Lateral Raises (15lbs)

Repeat 3 times


Set 2

10 Seated Row (90lbs, 97.5lbs, 105lbs)
10 Bench Press (85lbs, 95lbs, 105lbs)
10 Step Ups (Dan)
10 Lunges (Tim)

Repeat 3 times


Set 3

12 Incline Dumbbell Bench (30lbs, 35lbs, 40lbs Tim) (40lbs, 45lbs, 50lbs Dan)
12 LAT Pulldown (90lbs, 97.5lbs, 105lbs)
12 Kettel Bell Lifts (40lbs)

Repeat 3 times


Set 4

500 Meter Row


Total workout time 1 hour 10 minutes