12/29/10 Workout

5rds: 2-15# dbs 6
combo-6-pullover situp to squat/pushup/stand/lunge w/OHP. (alt lunges) / 4 pullups
2rds: with 2-20# dbs.

10 -R/L C&P (24k)/ R/L one arm pullup)rope assist0

12/27/10 Workout

20 minute tabata:
Rd 1 & 4: Thrusters (52# curl bar)/pullups/pushups/ row w/dead lift (52# curl bar)
Rd 2 & 3: R/L swings(16k), R/L snatch/ C&P/ hanging knee to elbows

12/25/10 Workouit

55 burpees @ 3:51. Not good.
5 x 3 C&P(16k) / 1-R/L one arm pullup(rope assist)
10 x 1 C&P(24k)/ 1-R/L one arm pullup(rope assist)
R/L 5 swings-5 hi pulls/ OH walk, repeat on return
R/L 5 C&P /Rack positon walk/ return
R/l 5 thrusters/ farmer walk/ return
Finish w/ 7 pullups.

12/22/10 Workout

20 minute Tabata:
Rd 1 + 4: Knee/elbow / sit thru / spin outs / burpees
Rd 2: swings (24k)
Rd 3: Rows ( 2-12k)
5 R/L one arm pullups (rope assist).

12/21/10 Workout

15 R/L C&P w/sit thru from lunge position (12k)
15 R/L snatchs from lunge position(12k)
15 R/L windmills (12k)
17 R/L floor prrss (24k)
55 burpees w/C&P (2-25# dbs)

12/20/10 Workout

20 minute stair climber: 30 sec regular pace/ 30 sec all out

12/18/10 Workout

55-situp/standup w/ C&P (2-20# dbs)
55 pullups

12/23/10 Workout

30/30 two rds:
Thruster (2-12k)
pullups
pushups
goblet squats(24k)
swings(24k)
R/L snatchs(16k)
R/L C&P (16)
hanging knee /elbows

12/14/10 Workout

20 minute tabata: 16k kb
Rd-1 R/L swings
Rd-2 R/l snatch
Rd-3 R/L C&P
Rd-4 goblet squats.

12/13/10 Workout

10 to 1 Burpees w/pullups.

12/06/10 Workout

Dumbell Complex warmup
20 minute tabata:
Rd-1 - situp-standup w/ OHP (2-15# dbs)-16
Rd-2 - pullups - 28
Rd-3 - ring pushups -51
Rd 4 - Dead lift 125# -28

12/04/10 Workout

20 minute tabata;
Rds 1-3:
skater lunges
squat jumps
lunge jumps
R/L pistols

Rds 2-4:
swings (24k)
R/L snatchs (16k)
R/L C&P (16k)
ring pullups