11/30/10 Workout

Dumbell complex warmup.
5x10 situp/pushup/stand w/ OHP(2-15#'s dbs0
25 x 1's pullups w/26# wt
pullups 10
27 burpees.

11/28/10 Workout

30/30 3 rds:
Rotational split clean and press
pullups
pushups
dead lift (24k)
swings(24k)
R/L snatch(16k)
R/L C&P (16k)

11/24/10 Workout

20 minute tabata-4 rds:
Rds 1-3 : Knee to elbow/sit thru/spin out/ burpees
Rds 2-4: swings(24k)/R/L snatch(16k)/C&P/ hang knee to elbow

11/23/10 Workout

Tire routine: Course 12o feet: 3 rds:
Drag up / return backwards
tire push up and back

3 x 10 R-band situps

11/22/10 Workout

16 rds:
5 pullups / 10 pushups / 15 squats
Time 19 minutes

11/19/10 Workout

20 minute tabata:
Rds: 1 & 3:
3 pt situps
OH pull & knee curl situp -16K
Situp & standup- 12k
R/L situp & standup(no wts)

Rds 2 & 4:
Front lunge w/ohp (2-12k)
pulllups
pushups
squats.

11/17/10 Workout

20 minute tabata:
Rd 1-Swings (24k)
Rd 2-Situp-standup (12k)
Rd 3 situp getup (2- 12k)
Rd 4 on knees to standup R/L (16K)

11/16/10 Workout

Tabata 30/30. 5 rds:
squats-(2-16k bells)
T-pushups (2-20# dbs)
Clean to overhead snatch (25# db)
pullups

11/15/10 Workout

20 minute Tabata:
1-R/L elbow to knee situps-80
2-situp to standing w/OHP (2-15# dbs)-27
3-squats-120
4-Pullups -33

11/12/10 Workout

20 minute tabata
Thruster(2-12k)-9-8 ----7-6
Pullups-6-5-----5-4
Pushups 17-12----13-10
squats 15-16-----12-12
Swings(24k) 15-14----12-12
L/R snatch(16k)-7-8----6-6
L/R OHP (16k)-7-8-----6-6
Hang knee raises 10-9----10-7
Total Reps 300 Not as bad a I thought.

11/09/10 Workout

25 R/L elbow to knee situps
10-prone to standup w/OHP- 2-15# dbs
20 minunte Tabata: = 4 rds:
Swings (24k) Rds 1 + 3
Rds: 2+4:
knee to elbow(pushup position)
Sit thru
spin out
burpees

11/07/10 workout

Tire routine 125 foot course: 3 rds.
tire drag up and backwards 17"
tire push up and back 15"

11/05/10 Workout

30/30
5 rds:
Lunges w/OHP (2-26#) -6-8-8-8-8
Burpees 8-8-9-9-10
Hi Pulls 14-13-13-13-13
Pullups 8-7-7-7-7-
Tota reps: 186

11/03/10 Workout

25 R/L elbow to knee situps
2 x 10 situp standup(2-15 dbs)
30 / 30 2 rd:
Thruster(2-12k) - 11----12
pullups 10---7
pushups 29----25
squats 25---27
swings(24k) 21---20
snatch(16k)R/L 10-10 ----9-10
OHP (16K) R/L 14-15----12-12
Hang knee raise 16----17
TOTAL REPS: 312= +21

11/01/10 Workout

Dumbell complex.
30 sec work/ 30 sec rest. 2 rds:
Thruster 2-12K-10--10
pullups 9--7
pushups 28--26
squats 25--25
swings(24k) 20--20
R/L snatch 16k 9-9---8-9
OHP 16k 12-12---12-12
hang knee raise 15--16
TOTAL REPS: 291