100 each of the following:
Pushups
Seated medicine ball twists (20#, left-right=1)
Right-hand KB (35#) swings
Left-hand KB (35#) swings
Push press (2×20# DBs)
Partitioned as 5-10-15-20-20-15-10-5
Tuesday, March 25, 2014
Sunday, March 23, 2014
Friday, March 21, 2014
Wednesday, March 19, 2014
Row 2,000M + 200
T: Row 500M
P: 10 Pushups
10 Situps
10 Push press (2x25# DBs)
20 One-arm KB swings (35#)
Then rotate
4 complete rounds
17:00
P: 10 Pushups
10 Situps
10 Push press (2x25# DBs)
20 One-arm KB swings (35#)
Then rotate
4 complete rounds
17:00
Tuesday, March 18, 2014
Sunday, March 16, 2014
Saturday, March 15, 2014
Friday, March 14, 2014
20:00
Ride indoor bike 5:00
21 Pushups/situps
Row 500M
15 Pushups/situps
Row 500M
15 Pushups/situps
Walk 5:00
10 Pushups/situps
10 Pushups/situps
21 Pushups/situps
Row 500M
15 Pushups/situps
Row 500M
15 Pushups/situps
Walk 5:00
10 Pushups/situps
10 Pushups/situps
Wednesday, March 12, 2014
Walk, pushups, situps
Walk 40:00
Mostly 4mph at 3% incline, some 3mph at 2% incline
69 pushups and situps
223c
Mostly 4mph at 3% incline, some 3mph at 2% incline
69 pushups and situps
223c
Tuesday, March 11, 2014
75 Pushups, situps, hang cleans (95#), KB swings (53#)
75 Pushups, situps, hang cleans (95#), KB swings (53#)
Partitioned as 17-19-17-17-5
No clock
Partitioned as 17-19-17-17-5
No clock
Monday, March 10, 2014
Ride, row, run, pushups, situps
Ride 10 minutes on indoor bike
Row 500M
27 situps
Run 1/2 mile (6-7-8-9)
27 Pushups
3 rounds (20 PU and SU on 2nd and 3rd rounds)
58:52
141 ahr
517c
Row 500M
27 situps
Run 1/2 mile (6-7-8-9)
27 Pushups
3 rounds (20 PU and SU on 2nd and 3rd rounds)
58:52
141 ahr
517c
Saturday, March 8, 2014
Friday, March 7, 2014
Row and other stuff
T: Row 500M
P: 15 pushups, 15 situps, 20 KB swings (35#, 10 each arm), 10 push press (25# DBs)
Then switch, 4 complete rounds
18:54
162 ahr
210c
P: 15 pushups, 15 situps, 20 KB swings (35#, 10 each arm), 10 push press (25# DBs)
Then switch, 4 complete rounds
18:54
162 ahr
210c
Tuesday, March 4, 2014
Fat Tuesday Tabatas
20 seconds on, 10 seconds off
8 rounds (4 minutes total) for each exercise, then rest a couple of minutes, then start the next exercise.
Totals:
Pushups – 87
Situps – 74
Squats – 113
Push press (2×25# DBs) – 90
8 rounds (4 minutes total) for each exercise, then rest a couple of minutes, then start the next exercise.
Totals:
Pushups – 87
Situps – 74
Squats – 113
Push press (2×25# DBs) – 90
Sunday, March 2, 2014
200 KB Swings, 100 Burpees
10 1-arm 35# KB swings (5 each arm), 1 Burpee
10 1-arm 35# KB swings (5 each arm), 2 Burpees
Repeat up to 10 Burpees then back down to 1
Finish with 10 KB swings
22:39
166 avg. heart rate
258c
10 1-arm 35# KB swings (5 each arm), 2 Burpees
Repeat up to 10 Burpees then back down to 1
Finish with 10 KB swings
22:39
166 avg. heart rate
258c
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