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WOD 8-29-2012

5 minute Elliptical


10x Inclined Bench Dumbbell Lift – 30lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 35lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 40lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 45lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 50lbs
10x Kettlebell Lifts – 50lbs
3x Inclined Bench Dumbbell Lift – 55lbs
10x Kettlebell Lifts – 50lbs
2x Inclined Bench Dumbbell Lift – 60lbs
10x Kettlebell Lifts – 50lbs


10x LAT Pull-down – 90lbs
10x Triceps Pull – 96lbs
10x Seated Row – 110lbs
10x LAT Pull-down – 97.5lbs
10x Triceps Pull – 108lbs
10x Seated Row – 130lbs
10x LAT Pull-down – 105lbs
10x Triceps Pull – 120lbs
10x Seated Row – 150lbs


 

 

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

 

 


 

Workout from 6-27-2012

Warmup

Treadmill 10:00 minutes (Dan)
Treadmill 12:00 minutes (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

Set 1

LAT Pulldown (90lbs, 97.5lbs, 105lbs Tim) (70lbs, 97.5lbs, 105lbs Dan) 12 times
Forward Lateral Raises (15lbs Tim) (10lbs Dan) 12 times each way
Kettlebell Lifts (40lbs Dan and Tim) 12 times

Repeat above 3 times


Set 2

One Arm Dumbbell Bench (25lbs, 30lbs, 35lbs Tim) (30lbs Dan) 12 times each arm
Seated Row (110lbs, 117.5lbs, 125lbs Dan and Tim) 12 times
Leg Press (350lbs Dan and Time) 20 times

Repeat above 3 times


Set 3

Ball Slams (20lbs Dan and Tim) 10 times
One Arm Dumbbell Overhead (20lbs, 25lbs, 30lbs Tim) (20lbs, 20lbs, 25lbs Dan)

Repeat above 3 times


Set 4

15 minute Elliptical


 

Total workout time 1 hour


 

Workout from 6-15-2012

Warmup

Treadmill 10:00 minutes Hard

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


Strength

 

Set 1

Seated Row (97.5lbs 1st, 105lbs 2nd, 110lbs 3rd, 117.5lbs 4th)
LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd, 110lbs 4th)
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd/4th)

Repeat 15/12/9/6

 


 

Set 2

Bench Press (75lbs 1st, 85lbs 2nd, 95lbs 3rd, 105lbs 4th)
Kettlebell Lifts (40lbs)
Ball Slam (20lbs)

Repeat 15/12/9/6

 


 

Set 3

Leg Press “Repeat 15/12/9/6” (350lbs 1st, 400lbs 2nd, 450lbs 3rd, 500lbs 4th)
Bar Bell Curls “Repeat 12/12/12/12” (45lbs 1st, 50lbs 2nd, 55lbs 3rd, 60lbs 4th)
30 second wall sits

Repeat 15/15/15

 


 

Set 4

10 minute Elliptical (Dan) every 2 minutes go fast 30 second fast

7 minute Treadmill (Tim) every 1 minute jog 30 second fast

~~~

Total workout time 1 hour 20 minutes

Workout from 6-8-2012

Warmup

8 minute treadmill

250 meter row fast


Set 1

12 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
12 Kettlebell lifts (weight 45lbs)
12 Barbell squats (weight 65lbs first time, 85lbs second time, 105lbs third time)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
12 Ball Slams (15lbs ball)
12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop


Set 3

10 Pushups
10 Kettlebell Swings (35lbs)
10 Squats

Repeat above 3 times non stop


Set 4

250 meter row fast
5 minute (Bike, or Treadmill, or Elliptical)


Total workout time 1 hour 10 minute