09/28/10 Workout

Insanity fit test. Day 1
Power Jacks-50
Power Knees -98
Power Jumps -40
Globe Jumps -10
Suicide Jumps - 18
Pushup Jacks -27
Low plank obliques-40

Endurance and cardio sucks.

09/27/10 Work out

Dumbell Complex warmup.
55 burpees @ 3:48
88 Pullups via laddering.

09/24/10 Workout

Dumbell Complex warmup
1/2 mile tire drag.

09/22/10 Workout

Dumbell Complex
5 rds: 5 thrusters(2-16k)/ 5 pullups (bar) / 10 swings(24k)
'' '' '' ''' (rings) / "" '""
"" """ '' '''' (rope) / "" ''''
50 ft overhead farmer walk R/L 24k

09/20/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
20 hip drops
windmills 2 x 10 R/L- 16K
Full ext pushups 10
alt 25 alt kicks from crab position
pike position ,hands on floor, jump R and L 10
Jump squats forward and backward 10
1/2 squat out to pushup and back to squat 10
side thrust burpees 10
rev lunge squat jump 10 R/L
pushup to plank 10

09/16/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
Windmills- 36#kb- 2 x 10 R/L
10 full ext pushups
55 burpees @ 4:00

09/16

09/14/10 Workout

Dumbell complex
25 R/L elbow to knee situps
25 hip drops
2 x 10 R/L windmills -36#kb
55 burpees 4:00
5 rds: 5 thrusters-( 2-36# kbs) / 5 x 1 rope pullups /10 swings-24kg / 5 R/L snatchs- 36# kb
100' farmerwalk =2- 36#kbs overhead

09/13/10 Workout

Dumbell complex
55 Burpees
10 -1 - 5 thrusters(2-36#kbs), /3 rope pullups / 10 swings (24k)

09/11/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
10 windmills 26# and 36# kbs
1-10 burpees and pullups 10:42 (should've been under 10 min).

09/09/10 Workout

Warmup: Dumbell Complex/ 25 R/L elbow to knee situps\ 3 x 10 windmills 26#
25 hip drops

21-15-9 Thruster(2-36#kbs)/ pullups

09/08/10 Workout

Warmup:
Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
2 x 10 windmill 26#kb
1x 10 windmill 36#
full ex pushups 2x5

2 fatburners
blueband 3 x 10 rev. lunge
3 x 10 forward lunge
10 pullups

09/06/10 Workout

Warmup;
Dumbell Complex
25 R /L elbow to knee
30 hip drops
3 x 10 windmills R/L 10#. Last set 26# kb
5-10-15

New workout:
10 -1 rollout burpees and situp burpees.(15# dbs)

09/03/10 Wokrout

Warmup:
Dumbell Complex
25 R/L elbow to knee situps
30 Hip drops
55 burpees @ 3:50

5 rds: 5 thrusters (2-36# kbs) /
3 ring pullups ( 26# kb)
10 swings 24 k
100' farmer walk (2- 36#kbs) Over head.