Workout from 6-21-2012

Warmup

10 minute treadmill

 


 

Set 1

100 Meter Row
10 Pushups

Repeat 10 times

 


 

Set 2

50 Meter Farmers Carry (55lbs each hand Dan, 50lbs each hand Tim) 10 times
10 Slam Ball (20lbs) 5 times / 10 Dynomax Ball slams (10lbs) 5 times

 


 

Set 3

30 second Wall Sits
10 Kettel Bell Swings (35lbs Tim, 30lbs Dan)

 


 

Total workout time 1 hour 30 minutes

 


 

Workout from 6-14-2012

Warm-up

8 minute treadmill

 


 

Set 1

Heavy Ropes 5 exercise 25 seconds each

Row 500 Meters

Repeat 3 times

 


 

Set 2

20 Step Ups (10 each leg)
20 Wall Balls
20 KettleBell Swings
25lbs Farmers Carry
10 Dead lifts – 135lbs
10 Push Ups
10 Slam Balls
Elliptical 2 minute (As Fast As Possible)

Repeat 2 times

 


 

Total workout time 1 hour

 


 

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 6-11-2012

Warmup

8 minute treadmill Dan / 13 minute treadmill Tim

250 meter row fast

 


 

Set 1

10 Pushups
10 Squats
10 Ball Slams (15lbs ball)

Repeat above 3 times non stop

 


 

Set 2

15 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Seated Row (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Slam Balls (35lbs)

12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop

 


 

Set 3

15 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
15 Kettlebell Swings (45lbs)
15 each Arm 1 Arm Dumbbell Bench (weight 20lbs Dan / 20lbs first and second time, 25lbs third time)

Repeat above 3 times non stop

 


 

Set 4

10 Tricep (96lbs)
10 Dumbbell Curls (10lbs Dan, 15lbs Tim)
10 Foward and Sideways Dumbbell Lifts (10lbs)

Repeat above 3 times non stop

 


 

Set 5

10 minute Elliptical (Tim)
5 minute Elliptical (Dan)
8 minute Treadmill (Dan)

 


 

Total workout time 1 hour 20 minute