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

WOD

An on the road work out this evening..the hotels fitness room sucked so it was back to the room for a workout before dinner

3 Rounds
Jumping Jacks
Burpees
Mountain Climbers
Planks
Thrusters
High Kicks

3 Rounds
Push Up
Air Squats
Planks
Bridges

As I mentioned above there was dinner involved at the end of a long travel day.

Stopped in Columbia, SC for the night, my usual stop is the Carolina Wing house but this evening I tried something a bit different. I love "Pub" food and this place had the dark look as if you were in the U.K.....The beer selection is well rounded even though they were out of the Sam Adams Double Bock. Our waitress was a bit scattered but her service was excellent...Started with an order of Thai Curry Egg Rolls, different but very good and the main course was Turkey Green Apple & Brie sandwich with a side of Pub Chips. Well worth the trip and worth going back to. 

WOD

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

3 Sets
Thrusters
BB Lunges
Deadlift
Bridges

3 Sets
DB Snatch (right arm left arm)
Step Ups
Incline Push Ups

3 Sets
DB cross overs
Planks
Air Squats

40 Minutes