1. Workout Of the Day

    Three rounds for time of:

    • 30 pound GHD Bench press, 45 reps
    • 25 Back extensions
    • Run 800 meters

    Plus 5 round heavy bag work.

    My legs feel like jello.

  2. Workout Of the Day

    20 min. on the Elliptical

    4 rounds (20s. on / 10s. off)

    • Jumprope
    • Kettlebell 2-Hand Swing (overhead)
    • Pull Ups
    • Dumbell Thrusters
  3. After almost of month of rehab on my back and leg, I am back to working out - pain free today!

    Workout Of the Day

    75 of each for time:

    • pullups
    • sit ups
    • push ups
    • 30lb Squats

    my time - 32:33

  4. Workout Of the Day

    6 Rounds 40s on / 20s off

    • Jump Rope
    • Heavy Bag
    • Battle Ropes
    • Sit-Ups
  5. Workout Of the Day

    10-9-8-7-6-5-4-3-2-1 Reps for time of:

    • Pullups
    • Two-Arm Overhead Kettlebell Swings (50#)
    • Push-Ups
    • Dumbell Thrusters (35#)

    time: 29:41

    Back at it after an extended rest.. Always tough getting back into  the swing of things.

  6. Workout of The Day

    20s on / 10s off (no rest between)

    • 8 rounds - pullups
    • 8 rounds - push ups
    • 8 rounds - sit ups
    • 8 rounds - squats

    (2 minute rest)

    • 5 rounds - dumbell thrusters (30#)
    • 5 rounds kettlebell swings (45#)
    • 5 rounds deadlifts (60#)
    • 5 rounds dips (did not finish)
  7. Workout of the Day

    Okay, this was sort of a hybrid. I did the RX’d workout but that didn’t feel too strenuous, so I added a second workout on top of it.

    3-3-3-3-3-3 Olympic Clean-n-Jerk (increasing weight)

    95#, 115#, 135#, 165#, 175#

    —plus—

    4 rounds 30s on // 30s off:

    • heavy bag
    • battle ropes
    • sit ups
    • plank dumbell rows
    • 45# kettlebell swings

    in the end it was a pretty brutal workout.

  8. Workout Of the Day

    3 rounds for time:

    • 15x 185# Squat
    • 15x Burpee to Knee-Up
    • 15x Pullups*

    time: 20:47

  9. Workout Of the Day

    For time:

    6 Rounds

    • 6x 95# Deadlift
    • 6x 95# bent over row
    • 6x 95# hang cleans
    • 6x 95# thrusters
    • 6x barbell pushups

    Run 400m

    time: 24:53

  10. Workout Of the Day

    21-15-7 reps for time:

    • 135# cleans
    • dips*
    • pull-ups*

    time: 24:34

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