New site

Hi everyone,
From now on I will be posting my personal workouts on my regular site:
http://www.stephencoopertraining.com/stephens-daily-workouts/

Today's Workout

1 min. at each station,note reps on each set
1 min. rest after all 5 exercises

3 sets

jump rope 140,112,129
stability ball hyperextensions 40,35,31
push press with 24k kettlebell
Ab Mat crunches 27,25,22
Air squats 49,50,48

See my recommendations for fitness equipment here .

Today

Today's Workout

2x with 24k kettlebell

5 deadlifts with Vibram FiveFingers Shoes
..balancing on uneven wall
10 step ups
15 walking lunges (ea. leg)
20 jumping lunges (ea. leg)
Time:14:30


Abs, 3x
10x knees to elbow
20 abmat crunches
10 hand walkouts
Time:7:20

Cardio and abs

using 20lb medicine ball
60 sec, each, 4 sets
mb thrusters
mb burpees
mb jumping jacks
active rest

Abs
30 sec x 3
flutter kicks
side planks
reg plank

Renegade Rows and Kness to Elbows

25-20-15-10-5

Renegade rows with kettlebell (24k)
Knees to elbow

Time:15:44

Sunday fun

10x HSPU handstand push up
15x front squat 115lb.
20x pull ups
15x push press
15x sumo high pull
40x atomic sit up
50x box jump

Time: 17:25

Saturday Workout

50 double unders

21 overhead squats (M:75#/W:55#)

21 pull-ups

15 overhead squats

15 pull-ups

9 overhead squats

9 pull-ups

50 double under

Time: 16:50

Shoulder press/hyper

3x
21x shoulder press 75lb
21 stability ball hyper extensions

Time: 8:37

Three Rounds

9 Renegade Man makers 24k kettlebell
15 Tuck Jumps
21 Swings 24/16kg
Run 400m 


Time: 7:50

Three Rounds

9 Renegade Man makers 24k kettlebell
15 Tuck Jumps
21 Swings 24/16kg
Run 400m 


Time: 7:50

Jump rope and Power Wheel

10 min. jump rope
10 min. power wheel walk

Kettlebell and pull-ups

3 rounds
kb thrusters 1 min. then 10 sec rest
pull-ups 1 min, then 10 sec rest

Gym Jones Workout

20x Sandbag Front Squat Push Press @ 45 lb bag +
15x KB Swing @ 53# +
12x Pull-up +
8x Burpee
Three rounds


Time: 20:30

Shoveling with bar and 45lb plate

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling...bar and 45lb plate
Push-ups


Time: 11:37

2 Hikes in One Day

Did 2 long hikes today up to the power towers.
Did some bodyweight exercises mid way up.

2x10 1 leg pistols
2x25 reg crunches
2x25 feet up crunches
2x25 supermans

Jump rope, good mornings, knee to elbow

3x

200 jump ropes
30x good morning with 45lb. bar
30 knee to elbow

no time, as I took a phone call

Handstand Pushups

21x handstand push ups
45x dips
9 push ups

Time: 2:11

Kettlebells

25x kettlebell swings
25x jumping lunges

25x kB swings
25x step ups

25x KB swings
25x lateral lunges

2x
20x knees to elbows

Time: 14:45

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

Time: 11:31

1,2,3,4,5,6,7,8,9,10

Breathing ladders via Gym Jones

20lb wall ball
Burpees
box jump
sand bag
ball slam
Time: 28:00

35x heavy bag kicks, ea leg

Kettlebell Stuff

2x

200 jump ropes
30 KB swings
30 KB high pulls

Time: 14:41

Run 800m

3 x

Run 800m
60 crunches
20 hollow rocks

Time: 29:27

Ab mat

50x ab mat
50x flutter kick
50x box jump
50x pledge push ups
25x ab mat
25x flutter kick
25x box jump
25x pledge push ups

Time: 18:09

Deadlift and clapping push-ups

7x
7x deadlift 195 lbs.
14 clapping push-ups (on wall)

Time: 11:00

Squat, Spiderman Push up etc

30 sec each
squat
squat jump
lunge
split jump

rest

kb press
spiderman push up
t-push ups

rest

renegade row with kb
reverse crunch

Stability Ball

3x

50 double under
50 back extension on stability ball
50 straight leg sit up

Time:  27:54

Medicine ball

9 wall bal shots with 20lb medicine ball
12 burpees
15 kettelbell swings
200 jump ropes

3x

Time: 15:13

KettleBells and rope

21, 15, 9 Kettlebell Snatches
21,15,9 1 arm rope rows

Time: 11:55

Running

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.

Time: 13:30 up hill (marengo)

Workout at the Rose Bowl Pasadena

Today's training was done by the Rose Bowl in Pasadena,CA.

4x
As many reps as possible of hand stand push ups
lunges with 24k kettlebell
squat toss with KB
1 arm swings with KB

various exercise with elastic tubing

Time: 25 min. approx

Power Wheel

3x

20x Power Wheel Pikes
20x Hindu jump Squats
100x jump rope forwards, 100x backwards

Time: 17:56

Monkey Bar Gym - Cardio

I grabbed this workout from Monkey Bar Gym. Jon Hinds does an incredible job with great routines.



Each exercise is done for 30 seconds of work, 30 seconds of rest for 6 minutes.

Broad Jumps
1 leg lateral jumps
Around the world (Basically starting from a plank position, you lift the R hand, then put it down, then lift the L foot, place it down...you'll rotate around the body in this pattern for 30 seconds.)
Sit up and reach with medicine ball.

Weighted Pull Ups with Kettlebell

My backyard pull up set up broke yesterday, so I went to the park to do this workout.

10 reps of weighted pull ups with 24k kettlebell.

Various ab exercises, windmills, knee to elbow, sides on pull up bar.

Sand bag Exercises

4x
kettlebell clean
sandbag squats

rope rows 4x30 sec

power wheel leg curls x 15
ab wheel roll outs x 15

sandbag shoulder get ups 6x

Time:18:34

Pull-ups and jump rope

4x for time

Maximum of double unders jump rope
Max pull-ups
2 min. rest

11,11

10,7

13,7

15,7

Medicine Ball Crunch with Jump Rope

4x
50 medicine ball crunches (20lb)
200 jump rope

Time: 12:54

Renegade Rows and More

2x Alternating reverse lunges Renegade row with push-up Ab Mat crunch Kettlebell swings Kettlebell thrusters Broad jumps Each exercise is done for 1 min, with a 1 min. rest after all 6 exercises

Jump rope and dead lift

5 rounds for time

5 dead lifts (205lb)
20 double jumps

Time: 9:29

Kettlebell Swings and Burpees

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

Time: 8:39

Push up Pro/ Ab Mat

Push ups/sit ups for time.

20/1
19/2
18/3
17/4
16/5
15/6
16/7
13/8
12/9
11/10
10/11
9/12
8/13
7/14
6/15
5/16
4/17
3/18
2/19
1/20

Time: 31:37

Modified Lynne

"Lynne"
Five rounds for max reps of:
Body weight bench press (24k kettlebell)
Pull-ups

12,10

15,6

12,5

10,3

10,5

Pull-ups, Kettlebell, Lateral Jumps

1 Pull-up
50 Kettlebell Swings
25 lateral Parallette Jumps

2 Pull-ups
40 Kettlebell Swings
20 Lateral Parallette Jumps

3 Pull-ups
30 Kettlebell Swings
15 Lateral Parallette Jumps

4 Pull-ups
20 Kettlebell Swings
10 Lateral Parallette Jumps

5 Pull-ups
10 Kettlebell Swings
5 Lateral Parallette Jumps

Time: 9:15

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

4 rounds in 12 min

At-Home Workouts

For time:
50 Ab-Mat Sit-ups
50 Double-unders
50 Ab-Mat Sit-ups
Walking Lunge, 50 steps
50 Ab-Mat Sit-ups
50 Burpees
50 Ab-Mat Sit-ups

Time: 20:44

7x pistols,dips,pull-ups

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips (36 reg dips)
15 Pull-ups (jumping)


Time:12:48

jump pull ups, high pulls,bosu

4x 30 seconds work

jumping pull-ups
kettlebell high pulls
bosu crunches
inch worms

1min rest

Modified Jason

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Did 2x jumping pull up/dips for muscle ups

Time: 12:35

2x

15 x kb swing
15x burpee, curl, press with 70lb barbell
15x 1 leg deadlift with kb
r/l pull ups
12x power wheel

Time: 15:32

4x

6 burpee
12 push up
24 squat
200 jump rope

Time:13:52

30 muscle ups

120 jumping pull-ups
120 dips

Time: 10:18

KB and Pull-ups

5x
24 k kettlebell Thruster, 10 reps
10 Pull-ups

Time: 8:32

A-1: Double Front Squat 10x5

A-2: Double Swing 10x5

With 24k kettlebell

Weighted Pull ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

All with 24k kettlebell

Walking with 135 lb. overhead

2x 250 ft.

1000 jump ropes

Michael

Three rounds for time of:

Run 800 meters (up hill with dog)
50 Back Extensions
50 Sit-ups

Time: 28:16

AbMat Crunches

60 AbMat crunches
50 push ups
40 kettlebell
30 box jumps
20 back extensions
10 pistols

Time:11:48

Jump Rope and Crunches

1000 jumps
Time: 8:08

Crunches 3x15 swiss ball
3x15 sb side
3x8 sb reverse

Double Jump Etc

40 double jump
20x L pull up
30 double jump
40 push ups
20 double jumps
60 bird pickers
10 double jumps
80 squats

Time: 15:31

Jump rope, pull up, push up

Jump Rope 4x 20 seconds work/10 sec. rest

3x 2 min. 5x pull up
5x push up
2min. rest

CrossFit Total

Back squat, 1 rep (295lbs)

Shoulder Press, 1 rep (150bls) sore shld
Deadlift, 1 rep (315lbs)

Glute Ham Sit up and Back Ext

5x

25 x glute ham sit up
25x back extension

Time: 13:32
Also did 10min, incline 10, 4mph on treadmill

Squat, Box Jump

(60 sec.) Isometric Squat

(20) Box Jumps

(20) Good Mornings

5 rounds for time.

Time: 9:48

"Nate" Modified

5 pull up/ 5 dip
4 hand stand push up
16 kettlebell swings

3 x in 10:50

Pull-up - push up - rope row -deadlift

3 Pull-ups
3 Push-ups
3 Ring Rows
3 Kettlebell Deadlifts per arm.

5 Pull-ups
5 Push-ups
5 Ring Rows
5 Kettlebell Deadlifts per arm.

7 Pull-ups
7 Push-ups
7 Ring Rows
7 Kettlebell Deadlifts per arm.

9 Pull-ups
9 Push-ups
9 Ring Rows
9 Kettlebell Deadlifts per arm

Subbed 1 arm rope rows for ring rows
Time: 8:10

20x Bench Jump +
10x Jumping Pull-up +
10x Bent-knee Sit-up +
5x Split Jump +
10x Neck Bridge +
4x Handstand Push-up +
8 Long Sit-out +
12x Double-leg Raise +
6x Burpee
Three Rounds

Push up/Jumping Squat

Workout: 10-9-8-7-6-5-4-3-2-1 push up, jumping squat.

Time: 3:33

Kettlebell

1 Minute each of

KB Swings
KB 2 Handed Press
KB Goblet Squat
KB High Pull
KB 2 Handed Thruster

Rest 1 minute between rounds.
Complete 2 rounds

Row - Run

5x

Run .25 miles
Row 500 meters

Time: 28:38

Diane

21-15-9
Handstand Push-ups
225lb Deadlift

Time: 4:47...weight 135lb.

30x HSPU +
40x Pull-up +
50x KB Swing @ 53# +
60x Deck Squat +
30x AbMat

Time:11:34

Sand bag training

As many rounds as possible in 10 min.

20 jumping pull-ups 2x
20 half moons 1x
20 clean, push, press 2x

Sand bag+ 50 lbs

3 Rounds for time of:

95lb Push Jerk x 21

Knees to elbow x 21

25lb Back Extension x 21

Actual: 2x Time: 14:41

Four rounds for time of:
Run 400 meters (treadmill)
50 Squats

Time: 14:40

3x8
Pull-ups
push ups
atomic sit ups
push press (40lbs)
kb swing (70 lbs.)

rest 1 min. between sets

Total time: 9:32

Concept 2 Rower
5x 30 sec work/90 sec rest

3x (6 min. 30 sec work/30 sec rest)

Jump rope
Sumo high pull (35lb plate)
21,20,21,21,20,20
3 min rest

4min. frog hop 30 sec work/30 sec rest
19,14,12,15
rest 2 min

20 deadlift (135lb)

Total time: 21:32

50 squats
50 push ups
50 hollow rocks

Time:5:23

25 walking lunges
20 pull-ups
75 dips
20 knees to elbow
30 kb swings
30 ab mat crunches
25 back extension

Time: 13:24

Joshie

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time: 20:32

medicine ball pull up

25 lunges ea. leg
15 pull-ups
20 20lb med ball slams

2x
Time: 10:07

Sledgehammer

3x
30 dips
30 swings with 8lb sledgehammer
12x 135lb deadlift

Time: 10 min.

Hand Stand Push-ups/ L-pull-ups

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge (each leg)

5 complete sets
Partial...5 HSPU and 6 "L" pull-ups

15 Kettlebell Swings, 30 Double unders

5x

15 Kb swings
30 double unders

Time: 13:28

push up/sit up

• 20 push-ups/1 power wheel roll out
• 19 push-ups/2
  
• 18 push-ups/3
  
• 17 push-ups/4
  
• 16 push-ups/5
  
• 15 push-ups/6
• 5 push-ups/10
  

Total time: 12 min.

Squat, sprawl, push up

Complete five rounds for time of:
5 squats
5 squat sprawls
5 push-ups
5 squat jumps
5 burpees


Do five squats, THEN do five squats into the push-up position (but don't do the push-up). After the fifth rep, remain in the push-up position and do five push-ups. Get back to your feet and do five full squats with a 6" jump at the end, THEN do five burpees.

Time: 5:55 really

Push-up 20-15-10-5
KB Swing 15-10-5-20 (53lb.)
Atomic Sit-up 10-5-20-15
Squat 5-20-15-10

Modified workout from www.gymjones.com
Time: 7:41

Ab Mat Crunch, Burpee, Box Jump, Kettlebell Swings

How many rounds in 15 min. of:
7 KB swings
7 box jumps
7 burpees
7 ab mat crunches

7 rounds