First pure class at Hyperfit

Warmup:

400m run

30-20-30 (30 squats, 20 rollovers, 30 overhead squats w/ PVC pipe)

Workout:

21-15-9 (finished only 21-15):

1 pood American kb swings

20# ball slams

burpees

5 sets (finished 4 sets):

20 ab mat situps

10 hand release pushups

Cindy - mistakenly thought it was 15 min.

Wanted to do tabatas, didn't realize I'd need headphones in the gym for them.

Warmup:
5 min elliptical

Workout:
Cindy: AMRAP in 15 min (should have been 20):

15 squats
10 pushups
5 assisted pullups (first 3 rds - 130#, 150# after)

Result: 9 rounds
Last time: 10 rounds (in 20 min).

Cindy, First Time Completed

Warmup:
7 min or so jumprope (work on DUs)

Workout:
AMRAP in 20 min:

15 squats
10 push-ups
5 reduced-load pullups

Result: 10 rounds.
Last time: Didn't finish.

Squats + Pullups

Warmup:
Jump rope 5 min.

Workout:
10-9-8-7-6-5-4-3-2-1 for time: (forgot to look)
135# squats
(mostly assisted) pull-ups

Shoulder to overhead + burpees

Warmup:
5 min jump rope


Workout:
Modified 5/20 WOD: 20 shoulder-overhead @ 185# bb, 40 burpees, for time.

20 jerks @95# (8/4/4/4)
40 burpees (10/10/10/10)

Time: 10:06. Last time: (iPod screwed up, so no time)

25 decline situps.

Cool down:
Walk a mile home.

Various Things + Erg

AMRAP in 15 min: 5
(first two rounds / after)

25# squats 15x
10 pushups / 10 situps
50# triceps 10x / 25# triceps 20x
ball pushups 10x (8x, 7x last two rounds)

Row 2.5k (12 min including about 10 min working)

High Rep Snatches

Warm Up:
6 min jump rope (work on DUs)

Workout:
WOD: 75# power snatch, 75 reps for time.

Time: 23:00 or so.

I no longer have the stability to walk straight.

Modified Amy

Warm up:
5 min jump rope (work on DUs)

Workout:
For time, 14-10-6 of:

1.5 pood kb swings
30# db thrusters
box jumps
assisted pullups

Time: 16:32 (with an interruption by a trainer to correct my pullups); Last time: Didn't time.

Pushups and Sprints

Warmup:
Jog to East River Park (.8 mi)

Workout:
AMRAP in 15min:

Max pushups: 20/5/9/14/11/10/7 = 76 (knees halfway through 4th set and beyond)
1/2 Gasser

Cooldown:
Walk home. Catch breath.

Elliptical + situps

30 min elliptical - interval
     Intervals @ ~195spm
     Had to stop in 4 or 5 of 7 intervals

2x25 sit-ups (started to seize up)

Shoulder to overhead + burpees

Warmup:
5 min elliptical

Workout:
Modified 5/20 WOD: 20 shoulder-overhead @ 185# bb, 40 burpees, for time.

11 jerks @115#
16 burpees
9 jerks @85#
10 burpees

(iPod screwed up, so no time)

Stretch + turnings kick + back kick on the heavybag.

Cool down:
Walk a mile home.

Old-School Cardio (Rest Day)

30 min elliptical

Attempts at decline sit-ups, but again, too sore.

Amy Attempt (Untimed)

Warm up:
6 min elliptical

4 push-ups (abs still hurt too much)
15 sit-ups

Workout:
14-10-6 of:

1.5 pood kb swings
30# db thrusters
box jumps
jump pullups/lat pulldowns

Didn't time.

Cool-down:
Walk a mile home.