TRAINING LOG

JULY 27-29

GW (29.07.14)
3 Rounds for time of:
50 Walking Lunges @ 100#
50 Sit-Ups

WM (28.07.14)
5 Rounds for max reps of:
Shoulder Press @ 135#
Rest as needed between rounds.
Then,
Tabata for max calories of:
Row

M (27.07.14)
4K Row
4K Run



Posted on July 27, 2014

JULY 21, 24-25

WM (25.07.14)
Bent Row 7 X 3
Then,
Tabata for max calories of:
Row

WMG (24.07.14)
Bench Press 10 X 2
Start sets on the minute.
Then,
Tabata for max reps of:
Alternating KB Snatch @ 53#
Then,
6 Rounds for times of:
Run 200m
10 Burpees
Rest 2:30

G (21.07.14)
Tabata for max reps of:
Burpees



Posted on July 21, 2014

JULY 17-19

GW (19.07.14)
Alternating Double Tabata for max reps of:
Bent Rows @ 135#
Squats

WMG (18.07.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees
KB Swings @ 72#

GW (17.07.14)
Tabata for max reps of:
DB Thrusters @ (2 X 30#)
Then,
100 L Pull-Ups



Posted on July 17, 2014

JULY 13, 15-16

W (16.07.14)
On the minute interval increasing rep ladder of:
Power Cleans @ 135#

WM (15.07.14)
Bent Rows 5-5-5-5-5-5-5
Then,
2.5K Run

WMG (13.07.14)
On the minute interval increasing rep ladder of:
Weighted Ring Dips @ 65#
Once you max out, rest, then pyramid back down to zero on same 1 minute intervals.
Then,
Rings Dips 20 X 5
Start sets every 30 seconds.
Then,
2K Row



Posted on July 13, 2014

JULY 10-12

GW (12.07.14)
3 Rounds for time of:
50 Walking Lunges @ 90#
50 Sit-Ups

M (11.07.14)
Tabata for max calories of:
Row

GW (10.07.14)
Alternating Double Tabata for max reps of:
Jumping Pull-Ups
DB Push-Presses @ (2 X 30#)



Posted on July 10, 2014

JULY 7-9

M (09.07.14)
For time:
2.5K Row
2.5K Run

W (08.07.14)
Bent Rows 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.

W (07.07.14)
Bench Press 10-10-10-10-10-10



Posted on July 7, 2014

JULY 4-6

WMG (06.07.14)
Alternating Double Tabata for max reps of:
Clapping Push-Ups
DB Thrusters @ (2 X 30#)
Then,
2.5K Row

WMG (05.07.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees
Then,
5 Rounds for times of:
20 KB Swings @ 72#
60m Sprint
2:00 Rest

G (04.07.14)
1 minute increasing rep ladder of:
Strict Chin-Ups



Posted on July 4, 2014

JULY 1-3

WM (03.07.14)
Bench Press 5-5-5-5-5
Then,
2.5K Row

GW (02.07.14)
3 Rounds for time of:
50 Walking Lunges @ 80#
50 Sit-Ups

WM (01.07.14)
For time:
2.5K Row
2.5K Run
Then,
10 X 1 Bent Rows
Sets start every 30 seconds.



Posted on July 1, 2014

JUNE 26-27, 29

WM (29.06.14)
For time:
2K Run
Then,
KB Snatch 4-4-4-4-4-4-4-4-4-4
Start sets on the minute.

G (27.06.14)
Tabata for max reps of:
Burpees

WMG (26.06.14)
Shoulder Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
5K Row



Posted on June 26, 2014

JUNE 23-25

WMG (25.06.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees
Then,
Bent Rows 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.

GW (24.06.14)
3 Rounds for time of:
60 DB Walking Lunges @ (2 X 30#)
60 Sit-Ups

W (23.06.14)
Bench Press 5-5-5-5-5



Posted on June 23, 2014