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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


Workout from 7-6-2012

Warmup

5 minute treadmill
750 Meter Row

 


Set 1

10 Pushups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times

 


Set 2

Deadlifts (10/8/6/5/5) (135lbs, 155lbs, 175lbs, 185lbs, 195lbs)
20 Dumbbell Curls (10each arm) (Tim 20lbs, 25lbs, 30lbs, 35lbs, 40lbs) (Dan 20lbs and 25lbs)
Repeat 5 times
Tricep Pull (10/8/6/5/5) (96lbs, 108lbs, 120lbs, 132lbs, 144lbs)

 


Set 3

Leg Press (10/8/8/5/5/5) (350lbs, 400lbs, 450lbs, 500lbs, 550lbs, 600lbs)
One Arm Dumbbell Bench (15/10/10/5/5/5) (Tim 25lbs, 30lbs, 35lbs, 40lbs, 45lbs, 50lbs) (Dan 35lbs, 40lbs, 45lbs, 50lbs, 55lbs, 60lbs)
2 minute Treadmill (Dan 7.5% grade) (Tim 10.0% grade) Repeat 5 times

 


Set 4

30 second Plank
30 second Wall Sit
15 Dumbbell Hang Clean (20lbs)

Repeat 4 times

 


Set 5

Elliptical 5 minutes

 


Total workout time 1 hour 45 minutes

 


 

 

Workout from 7-5-2012

Warmup

5 minute Treadmill

1000 Meter Row

 


 

Set 1

Ropes 4x times 30 seconds each (with 5 new rope exercises)


 

Set 2

AMAP / AFAYC

 

(As many as posible / As Fast As You Can)

10 minutes

 

10 Wall Balls

10 Mountain Climbers (5 each legs)

Farmers Carry (Dan 55lbs, Tim 50lbs)

 


 

Set 3

Elliptical 15 minutes (40/20 for the first 10 minutes and then steady for the last 5 minutes)

 


Total time 1 hour and 30 minutes


 

Workout from 7-3-2012


Warmup


Treadmill 7:30 minutes

1000 Meter Row

 


Set 1

 


Barbell Squats (10/10/10/10) (85lbs, 105lbs, 125lbs, 145lbs)

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

10 Mountain Climbers (Repeat 4 times)


Set 2

 

10 Step Ups (each leg)

10 Push Ups

10 Hanging Knee Raises

Repeat above 4 times


Set 3

 

Elliptical 15 minutes (1.5 miles)


Total time 1 hour