october 7th 2015

Workout today:
Warm up
1 min push
1 min base
90s push
1 min base
2 min push
1 min base
1 min push
1 min all out
1 min recovery
90s push
1 min base
2 min push
1 min base
4 min push
1 min base
1 min push
1 min all out
Recover

Floor:
400m row
12 goblet squat 25lb
12 side lunge + middle squat 20lb
350m row
Repeat
300m row
Repeat

1000m row (x1)
20 skaters
15 TRX bicep curl
15 side sit up each side
(x3)

20 straight leg raise and lower
20 frog abs
20 windshield wipers

october 6th 2015

Workout today:
Warm up
2 min push
1 min base
90s push
1 min base
1 min push
1 min base
1 min all out
30s recovery

Floor
16/12/10
Straight arm front raise
Bent over dumbbell reverse fly
250m row
Repeat floor
200m row
Repeat floor
150m row
Repeat floor

Treadmill
2 min push
1 min base
2 min push
1 min all out

Floor
8 decline press, laying on bosu as bench
8 squat position, underhand row
12 staggered push up
(x3)

Treadmill
3 min base incline at 6%
1 min recovery
1 min all out at 8% incline
30s recovery

Floor
10 TRX butt to floor, stand up
10 Y's
40 Mountain climbers

october 5th, 2015

Workout today:

3 min warm up
3 min push
1 min all out
1 min recovery
1 min all out
1 min recovery
1 min all out
1 min recovery
1 min all out
1 min recovery

2 min push
1 min base
2 min push
1 min base
1 min push
1 min all out
1 min recovery

90s push
30s all out
30s recovery
30s all out
30s recovery

Floor
10 TRX push ups
20 soldier planks
(x3)

1 min side plank thread needles
1 min super man
1 min other side plank needles

12 squat, one arm arnold press
12 burpees
12 squat one arm arnold press
(x3)

thursday, september 17

I really want to start keeping track of this again...I kinda fell out of the groove, even though I have still been working out. I have shin splints, which really, really sucks. I tried to work through it, and the got worse. I've been icing daily and work, and taking days off here and there. But I just really need a break, so I'm going to try biking instead of running for now.

Workout today:
On Bike
Warm up
3 min push
1 min base
2 min push
1 min base
2.5 min push
45s all out
45s recovery
45s all out
45s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery

Floor
8 dumbbell thrust press, 25lb
8 each side R leg crosssed sit up, elebows tap knees, switch
(x3)
45s squat jack
45s squat hold
45s squat jack

8 dead lift
16 plank, lift R leg, lift L leg straight up
(x3)
30s squat jack
30s squat hold
30s squat jack

8 TRX squat lift up extension
16 elbow plank, hips to floor each side
30s squat jack
30s squat hold
30s squat jack

wednesday

Workout today:
Treadmill
2 min warm up
1 min push
1 min base
2 min push
1 min base
3 min push
1 min base
2 min push at 4% incline
90s base
2 min base at 6% incline
90s base
30s all out at 10% incline
1 min recovery
2.5 min push
1 min base
2 min push
1 min base

Floor
600m row
(x1)
21 arm curl (7 bottom half, 7 top half, 7 full)
12 tricpe extension
12 alternating staright arm forward and sides
(x3)

6, 8, 6, 8, 6 reps
Kneeling concentration curl
Diamond push up
Power squat + jump

150m row sprint
20 medicine ball jacks
(x3)

Party on!

tuesday

Workout today:

Run to row
4 mile run
400m row
2 mile run
200m row

12 jump lunges
10 kettle swing with 25lb
8 3squat, 3 push up
(x3ish)

20s on 10s off
Side plank crunch
(x 6)

3 mile run
300 m row
1 mile run
100m row

12 jumping jack with medicine ball
24 standing toe touch medicine ball
12 soldier plank
(x 3ish)

20s on 10s off
V up with medicine ball

Wednesday

Today's Workout
Treadmille:
1 min base
2 min push
1 min base
3 min push
1 min base
90s push
1 min base
1 min push
1 min all out
1 min recovery
3 min push
1 min base
2 min push
1 min base
90s push
1 min base
1 min all out

Floor

12 squat and press, dumbbells by shoulders
12 tricep extension, 15lb
16 lunge hops
(x 3-4)

12 hammer curls, 15lbers
8 one leg dead lift, 15lbers
8 one arm dumbbell side bend
20 mountain climbers
(x 3-4)

10 in and out hands on cart
10 in and out feet on cart
10 v ups feet on cart
10 side in and out on cart
(x3)

Party on!