WOD Tuesday, May 8, 2012

Quick Circuit Before Dinner

Circuit 4x's
Running (treadmill):
    0:02:30 || 0.25 mi (+14 pts) 
Push-Up:
    20 reps (+30 pts)
Plank:
    60 sec (+21 pts)

Circuit 3x's
Body Weight Squat:
   20 reps (+13 pts)
Triceps Pushdown - Rope Attachment:
  15 reps (+11 pts)
Standing Biceps Cable Curl:
  15 reps (+17 pts)

WOD Monday, May 7, 2012

• Walking:
  • 0:46:36 || 3.2 mi || 14:20.6 min/mi (+176 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Push-Up:
  • 20 reps (+30 pts)
  • 20 reps (+30 pts)
  • 20 reps (+30 pts)
• High Pull:
  •   10 reps (+48 pts)
  •   10 reps (+48 pts)
  •   10 reps (+48 pts)
• Barbell Bench Press:
  •   5 reps (+66 pts)
  •   5 reps (+66 pts)
  •   5 reps (+66 pts)
  •   5 reps (+66 pts)
  •   5 reps (+66 pts)
• Leg Extensions:
  •   15 reps (+13 pts)
  •   15 reps (+13 pts)
  •   reps (+13 pts)
• Standing Dumbbell Shoulder Press:
  •   15 reps (+39 pts)
  •   15 reps (+39 pts)
  •   15 reps (+39 pts)
• Machine Chest Fly (Pec Deck):
  •   15 reps (+14 pts)
  •   15 reps (+14 pts)
  •   15 reps (+14 pts)
• Cable Crossover:
  •   10 reps (+9 pts)
  •   10 reps (+10 pts)
  •   10 reps (+10 pts)

WOD Wednesday, May 2, 2012

• Push-Up:
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Goblet Squat (medicine ball):
  •   15 reps (+31 pts)
  •   15 reps (+31 pts)
  •   15 reps (+31 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Dumbbell Step Ups:
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
  •   10 reps (+15 pts)
• One-Arm Kettlebell Swing:
  •   10 reps (+32 pts)
  •   10 reps (+32 pts)
  •   10 reps (+32 pts)
• Seated Barbell Military Press:
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
• Face Pull:
  •   15 reps (+28 pts)
  •   15 reps (+28 pts)
  •   15 reps (+28 pts)
• Cable Pull Through:
  •   15 reps (+22 pts)
  •   15 reps (+22 pts)
  •   15 reps (+22 pts)
• Walking:
  • 0:44:18 || 3.2 mi || 13:54.2 min/mi (+179 pts)

WOD Sunday May 6, 2012

• Hang Clean:
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)
• Thrusters:
  •   10 reps (+69 pts)
  •   10 reps (+69 pts)
  •   10 reps (+69 pts)
• Barbell Incline Bench Press:
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
• Goblet Squat (medicine ball):
  •   15 reps (+31 pts)
  •   15 reps (+31 pts)
  •   15 reps (+31 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Dumbbell Step Ups:
  •   10 reps (+17 pts)
  •   10 reps (+17 pts)
  •   10 reps (+17 pts)
• Triceps Pushdown - Rope Attachment:
  •   15 reps (+15 pts)
  •   15 reps (+15 pts)
  •   15 reps (+15 pts)
• Lat Pulldown:
  •   15 reps (+20 pts)
  •   15 reps (+20 pts)
  •   15 reps (+22 pts)

WOD Thursday, May 3, 2012

• Push-Up:
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Goblet Squat (medicine ball):
  • 12 lb x 15 reps (+31 pts)
  • 12 lb x 15 reps (+31 pts)
  • 12 lb x 15 reps (+31 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Dumbbell Step Ups:
  • 10 reps (+15 pts)
  •  10 reps (+15 pts)
  •   10 reps (+15 pts)
• One-Arm Kettlebell Swing:
  •   10 reps (+32 pts)
  •   10 reps (+32 pts)
  •   10 reps (+32 pts)
• Seated Barbell Military Press:
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
  •   15 reps (+51 pts)
• Face Pull:
  •   15 reps (+28 pts)
  •   15 reps (+28 pts)
  •   15 reps (+28 pts)
• Cable Pull Through:
  •   15 reps (+22 pts)
  •   15 reps (+22 pts)
  •   15 reps (+22 pts)

WOD Friday, May 4, 2012

• Push-Up:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Plank:
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
  • 60 sec (+21 pts)
• Burpee:
  • 5 reps (+11 pts)
  • 5 reps (+11 pts)
  • 5 reps (+11 pts)
• Barbell Lunges:
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)
• Standing Barbell Shoulder Press:
  •   10 reps (+76 pts)
  •   10 reps (+76 pts)
  •   10 reps (+76 pts)
• Barbell Squat:
  •   20 reps (+76 pts)
  •   10 reps (+68 pts)
  •   10 reps (+68 pts)
• Hang Clean:
  •   10 reps (+36 pts)
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)
  •   10 reps (+41 pts)

Caveman

I've decided to go Paleo...caveman style.....lost 6 pounds this week....

WOD Tuesday, May 1, 2012

4.0 Miles walk/run 51:20

WOD Monday, April 30, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
DB OHP
Lunges
DB Swings

3 Sets
Lat Pull Down
Machine Chest Press



3.0 Mile Walk/Run 41:45

WOD Sunday, April 29, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges

3 Sets
Incline Bench Press
DB Bent Row
Planks


3 Sets
Facepulls
Pull Throughs

2 mile walk 4 MPH

Day Off

Taking the day off! After a long travel week and 4 days of blistering workouts in a row....the body needs a rest and there's a whole bunch of things that needed doing around around here.
Next week it's time to (Once Again) focus on the diet...ughhh..but it's something that needs attention..I'm thinking of some sort of a 30 day challenge. More circuit training & more bike riding........and more ideas.....

WOD Friday, April 27, 2012

4 Sets
1/4 mile run
Shoulder Press
Planks

3 Sets
Incline Bench Press
Air Squats
DB Bent Row

3 Sets
Cable Curl
Push-ups
Planks

WOD Thursday, April 26, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges
back Extensions

3 Sets
DB Snatch (right arm left arm)
Step Ups
DB Swings

3 Sets
DB cross overs
Planks
Air Squats
Lat Pull Down

WOD Wednesday, April 25, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Step-Ups
DB Snatch
Push-Ups

3 Sets
Lunges
DB Crossovers
Air Squats