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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


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Workout from 5-25-2012

8 minute treadmill warm up

 

150 meter row fast

 

 


 

 

Set 1

 

12 Leg Press (weight 360lbs first time, 430lbs second and 480lbs third time)

12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)

12 Seated Row pulls (weight 110 first time, 117.5lbs second and 125lbs third time)

 

 

Repeat above 3 times non stop

 

 


 

 

Set 2

 

12 Overhead Bar Press (weight 55lbs first time, 65lbs second and third time)

12 Barbell squats (weight 55lbs first time, 65lbs second and third time)

10 15lbs ball slams

12 Kettebell bell lifts (40lbs)

 

Repeat above 3 times non stop

 

 

 


 

 

Total workout time 1 hour

 


 

 

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Workout from 5-23-2012

8 minute treadmill warm up

150 meter row fast


 

Set 1

12 Leg Press (weight 340lbs first time, 440lbs second and third time)
12 Forward and sideways dumbbell lifts
12 Weighted squats (weight 75lbs first time, 85lbs second and third time)
10 Pushups

Repeat above 3 times non stop


 

Set 2

10 15lbs weighted Ball throws
12 65lbs overhead bar lifts
12 Dumbbell bench (weight 30lbs first time, 35lbs second time, 40lbs third time)
Repeat above 3 times non stop

2 sets of LAT pulls at 90lbs

150 meter row fast


 

Total workout time 1 hour