Workout from 6-28-2012

Warmup

1 mile Treadmill (Tim 14:27 with a 6.5 grade, Dan 24:30)

 


 

Set 1

30 second Planks
30 second Wall Sits
30 second Barbell Holds (55lbs)

Repeat above 4 times

 


 

Set 2

Rower for 20 Calaries
Standing Barbell Press (75lbs)

Repeat above 5 times

 


 

Set 3

Heavy Ropes 5 exercies 25 seconds each (Repeat all 5 times)
2 minute Elliptical (AFAP)

 


 

Total workout time 1 hour 30 minute

 


 

Workout from 6-19-2012

Warm Up

8 minute treadmill

 


 

Set 1

Heavy Ropes 5 exercies 30 seconds each

500 Meter Row

 

Repeat 3 times

 


 

Set 2

45 sec Wall Sits
45 second Planks
16 Oblique Medicine Ball Throw

Repeat above 3 times non stop

 


 

Set 3

10 Wall Ball (Tim 20lbs medicine ball, Dan 14lbs medicine ball)
15 Kettlebell Swings (Tim 35lbs, Dan 30lbs)
2 minute Elliptical fast, fast, fast

 

Repeat above 3 times non stop

 


 

Total workout time 1 hour 20 minutes

 


 

Workout from 6-12-2012

Warm Up

8 minute Treadmill

6 minute Elliptical (Tim only)

250 Meter Row fast

 


 

Set 1

Heavy Ropes 5 exercies 25 seconds each

20 Wall Balls (14lbs)

Repeat 3 times

 


Set 2

 

10 Dumbbell Thrusters (15lbs Tim, 20lbs Dan)
15 Slam Balls (35lbs 1st, 2nd time / 20lbs 3rd, 4th time)
30 second Planks
500 Meter Row

Repeat above 4 times non stop

 


 

Total workout time 1 hour 15 minutes


 

Workout from 6-5-2012

Warmup

8 minute Treadmill

250 meter Row Fast


Set 1

 

30 sec. Wall Sit

30 sec. Planks

10 Squat Ball Throws

3 minute Eliptical Bike

1 minute Treadmill

 

Repeat 3 times

 


 


Set 2

 

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times

 


Set 3

 

500 meter Row

1 minute Treadmill

 


Tim throw an extra 20 minutes on the Treadmill in.

 

 

Total workout time 1 hour 20 minute

 


 

Workout from 5-29-2012

8 minute treadmill warm up

 


 

Set 1

150 meter row as fast as you can
10 Ball Throws
1 min. Treadmill (fast)
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop

 


 

Set 2

5 min Elliptical
20 Squats
30 sec. Dumbbell over head hold (First time 25 lbs each hand, Second time 35 lbs each hand.)
10 each leg step-ups

Repeat above 2 times non stop (Had to take one round out due to time)

 


 

Set 3

Heavy Ropes 5 exercise 15 sec. each

Repeat 2 times (Had to take one round out due to time)

 


 

Total workout time 1 hour