WOD 6-17-2015

20 minute Elliptical warm up


100x Jump Rope


12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

WOD 6-10-2015

10 minute Elliptical warm up


1000 meter Row


12x Shoulder Shrugs – 15lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 30lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs


500 meter Row

WOD 8-16-2014

Warm up: 10 minutes on Bike


10x Dumbbell Bench – 20 lbs

12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 25 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 30 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs

10x Dumbbell Bench – 35 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs


12x Leg Press – 230 lbs

10x Each Leg Step Ups – Low Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 230 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight


Cool Down: 10 minutes on Treadmill

WOD 7-17-2014

Warm up:

10 minute Treadmill


15x Back Squat – 55 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 20 lbs

15x Back Squat – 65 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs

15x Back Squat – 75 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs


15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)


Row 500 meters w/ 2 minute rest between. Repeat 3 times


Cool Down:

10 minute Treadmill

 

Special Thank to Coty!

Coty-300px

Workout from 6-20-2012

Warmup

Treadmill 8:00 minutes

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


Strength

 

Set 1

LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd, 110lbs 4th) 8 times
Seated Row (97.5lbs 1st, 105lbs 2nd, 110lbs 3rd, 117.5lbs 4th) 10 times
Reverse Fly with Dumbbell (15lbs) 12 times

Repeat above 4 times

 


 

Set 2

Incline Dumbbell Bench (35lbs 1st times, 2nd 3rd 4th 40lbs) 8 times
Dumbbell Fly (15lbs) 10 times
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd/4th)

Repeat above 4 times

 


 

Set 3

Leg Press (440lbs) 8 times
Goblet Squat (25lbs) 10 times
Lunges (Tim), Step Ups (Dan) 12 times

Repeat above 4 times

 


 

Set 5

8 minute Elliptical every 30 seconds fast

 


 

Total workout time 1 hour 10 minutes