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WOD 7-18-2014

Warm Up:

Row 1000 meters (Easy Pace) (2:30 pace over 500 meters)


10x Kettle Bell Swings – 35 lbs
10x Slam Balls – 20 lbs
Row 150 meters (Hard Pace) (1:40 pace over 500 meters with air trap shut)

Rest 45 seconds and Repeat 5 Rounds


Cool Down:

Row 250 meters (Easy Pace) (2:30 pace over 500 meters)
12x Sit ups

Repeat 4 times

 

Special Thanks to Coty!

Coty-300px

Workout from 7-21-2012

Elliptical 1 mile – 9:05
1000 Meter Row


10 Push Ups
10 Squats
10 Slam Balls 35lbs

Repeat 4 times


100 Jump Rope
20 Box Jumps
30 Burpees
20 Box Jumps
100 Jump Rope


10 x Weighted Back Squats – 95lbs
10 x Weighted Back Squats – 115lbs
10 x Weighted Back Squats – 135lbs
5 x Weighted Back Squats – 155lbs
5 x Weighted Back Squats – 175lbs
5 x Weighted Back Squats – 185lbs
3 x Weighted Back Squats – 200lbs


Workout from 7-12-2012

Warmup

Treadmill 5 minutes


Workout

Timed workout

Slam Ball 35lbs – 12 times
Dead-lift Thrusters with Dumbbells 20lbs – 12 times
Push-ups – 12 times
1 minute Elliptical – as fast as you can

Repeat 5 times

Total time 20:20


Cool Down

15 minute Elliptical


Notes:
Good workout today, I was really pushing to do the workout under 20 minutes but failed.  Really need to do better at the food, I have really let it go this week and I am sure the scale and my attitude has shown it.  Got to get back on the right track, felt so much better.

 

Workout from 7-9-2012

 

Warmup

Treadmill 7 minutes

750 Meter Row

10 Push Ups
10 Squats
25 Jump Rope

Repeat above 3 items 4 times non stop

 


 

Set 1
15 Box Jumps
15 Curls (25lbs, 30lbs, 35lbs, 40lbs)

Repeat 4 times

 


 

Set 2

One Arm Dumbbell Lifts (15/10/8/6) (30lbs, 35lbs, 40lbs, 45lbs)
35lbs Slam Balls

Repeat 4 times

 


 

Set 3

15 Seated Row (90lbs, 97.5lbs, 105lbs)
15 Tricep Pulls (96lbs)

Repeat 3 times

 


 

Set 4

100 Meter Row
10 Lunges

Repeat 5 times

 


 

Total workout time 50 minutes

 


 

Workout from 6-25-2012

Warmup

 

Treadmill 15:00 minutes

500 Meter Row

 


Strength

 

Set 1

Leg Press 350lbs (20/20/20/20)
Push Ups (10/10/10/10)

 

 


 

Set 2

LAT Pulldown 77.5lbs (20/20/20/20)
Slam Balls 35lbs (10/10/10/10)

 

 


 

Set 3

Incline Dumbbell Bench (30lbs 1st times, 2nd, 3rd, 4th 25) (15/15/15/15)
Seated Row 97.5 lbs (15/15/15/15)

 

 


 

Set 4

Forward Lateral Raises 15lbs (16/16/16)
Kettlebell Swings 30lbs (20/20/20)

 

 


 

Set 5

Elliptical 12 minutes (first 8 minutes 30 seconds fast for 30 seconds)

 

 


 

Total workout time 1 hour 10 minutes