Workout from 7-5-2012

Warmup

5 minute Treadmill

1000 Meter Row

 


 

Set 1

Ropes 4x times 30 seconds each (with 5 new rope exercises)


 

Set 2

AMAP / AFAYC

 

(As many as posible / As Fast As You Can)

10 minutes

 

10 Wall Balls

10 Mountain Climbers (5 each legs)

Farmers Carry (Dan 55lbs, Tim 50lbs)

 


 

Set 3

Elliptical 15 minutes (40/20 for the first 10 minutes and then steady for the last 5 minutes)

 


Total time 1 hour and 30 minutes


 

Workout from 6-26-2012

Warm Up

8 minute treadmill (Dan)
10 minute treadmill (Tim)

 


 

Set 1

Heavy Ropes 5 exercies 30 seconds each (Repeat all 5 times)

Tim {20 Wall Balls
10 Lunges (Repeat all 5 times}

Dan {First 2 times Elliptical 2:00 minutes each, Last 3 times 20 Wall Balls}

 


 

Set 2

Dan {1000 Meter Row
3:00 minute Elliptical}

Tim {10:30 minute Elliptical (first 8:00 minutes 30/30)}

 


 

Total workout time 1 hour 15 minutes

 


 

 

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 6-14-2012

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