NurseMean’s BodyBlog

BACK

20 squats
Bent over row 20 lbs
2 sets each arm, 20 reps
Back Extensions 25lbs
2 sets, 20 reps

20 squats
Roman Deadlift 50 lbs
2 sets, 20 reps
Rope Climb 170 lbs
2 sets, 100 ft

20 squats
Cable Cross (Woodchop) 20 lbs
2 sets each arm, 20 reps

Cardio
Sprint 15 min
3.5 walk 5 min
Sprint 8.0 mph 1 min
3.5 walk 2 min
Repeat

Stairclimber 15 min
Level 10
Reverse all directions

Total time 1 hour

ABS/Cardio

20 squats
Weighted sit ups 10 lbs
2 sets 20 reps
Russian Twist 14 lbs
2 sets, 50 reps

20 squats
Sit ups
2 sets, 50 reps
Sissor kicks
2 sets, 50 reps

20 squats

Cable Crunches 80 lbs
2 sets, 20 reps
Lateral Body Crunch (weight ball)
2 sets, 25 reps

20 squats  

Cardio
10 min Sprinting
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat

10 min Stairclimber
Level 10
Reverse all sides while climbing

Total time: 50 min

Biceps/Triceps

20 squats
Bicep Curl 20 lbs, 2 sets, 20 reps
Upright Row 30 lbs 2 sets, 20 reps

20 squats
Side Lateral Raise 5 lbs 2 sets 20 reps
Front Lateral Raise 10 lbs 2 sets 20 reps

20 squats
Overhead press 20 lbs 2 sets, 20 reps
Hammer Curls 20 lbs 2 sets, 20 reps

20 squats
Weighted Dips 75 lbs 2 sets, 20 reps
Chest Press 45 lbs 2 sets, 20 reps

20 squats
Tricep Pull down 50 lbs 2 sets, 20 reps

CARDIO

15 min Sprint on Treadmill
start 5 min walk 3.5 mph
Sprint 8.0 mph- 1 min
walk 3.5 mph- 2 min
repeat

15 min stair climber
Level 10

Total Time: 1 hour

Helen

For Time:
3 rounds of
400 meter run
25 lb kettle bell swing
12 pull ups

Total Time: 20 min

Cardio:
15 Min of Sprinting, 2  min of 3.5 mph walk, 1 min of 8.0 mph sprint

15 min of stairclimber, level 10

Jackie

For TIME:
Row Machine 1000 meters
45 lb Thrusters. 30 reps
Pull Ups, 30 reps

Total Time: 25 minutes

~Thrusters whoops my ass, I will do a 75 lb thruster by the end of this year~

WOD

Total Reps of 21-15-9
Pull ups
10 lbs Wall Ball Shots
Sit Ups

Total Time: 10 min

Three Rounds for time:
21 Pull ups
30 feet seated rope climb (3 reps)

Total time: 15 min

Three Rounds for Time:

500 meter Row
10 Burpees
400 meter Run

Compare to 090411

Total Time: 15 Min

Ouch- those Burpees killed me!!!

Workout for the day:

Five Rounds for time
400 meter run
5 overhead squats 45 lb bar
15 kettle bell swings 25 lbs

Total Time: 22 min

Whew!! My legs are gonna feel this one!!!