07/30/10 Workout

Dumbell Complex warmup.
Burpees w/pullups- 14-1
Time: 28 minutes.

07/29/10 Workout

Dumbell complex warmup:
5 rds: 5-thrusters(2-16k)-5 L-pullups-10 swings(24k)-5-getup situp (2-12k)-100ft tire drag up and backward.

07/26/10 Workout

Dumbell Complex warmup.
Sandbag-10-6 ladder of rows/snatch/bent press. 5 pullups/10 pushups/15 squats before each ladder.

25 R/L elbow to knee situps.
5x5 L pullups

07/23/10 Workout

Dumbell Complex warmup.
3 rds: 5 thrusters(2-16k)/ 5 pullups/10pushups/15 squats/ 5 swings (24k)/5 snatch and C&P 16k
5 tire slams / 5 hanging knees to elbows.

100 ft farmer walk 24k

07/22/10 Workout

Dumbell Complex warmup.
8 rds: 5 pullups/ 10 pushups/ 15 squats
3 rds: 5 pullu;s/ 10 pushups /100 ft lunge walk

07/21/10 Workout

Dumbell Complex warmup.
5 rds: 5 pullups/ 10 pushups / 15 squats.
5 rds: 5 thrusters / 5 pullups- 2(36# kbs).
100ft farmers walk (2-36#) rack position
100ft farmers walk ((2-36#) overhead
5 swings/hi-pull/ snatch R/L
5 swings / hi-pull/ snatch - 2-26# kbs
25 R /L elbow to knee situps.

07/19/10 Workout

Dumbell Complex warmup.
10-1 burpees with dbl snatch(2- 26#) for each rung.
Ring pullups - 50 x 1

07/16/10 workout

Dumbell Complex warmup.
Burpees 10-1 with 5 pullups after each rung
3 rds-Tire drag-100 ft up and 100ft backward

07/14/10 Workout

Dumbell Complex warmup.
55 burpees.

07/13/10 Workout

Dumbell Complex warmup.
3 rds: 5 thrusters(2-16k), 5 pullups/10 pushups-15 squats /5 R/L snatchs and C&P/ 5 hang knee to elbows

55 burpees

07/11/12 Workout

Dumbell Complex warmup.
4 rds:
5 thruster (2-16k),
5 pulups
10 pushups
15 squats
10 swings - 24k
5 R/L snatchs
5 R/L C&P
100 ft up and back tire drag
5 hang knee to elbows

07/08/10 Workout

Dumbell complex warmup.
Do 100ft lunge walks before each rung:
21- pullups-21 situps
18-pullups-18 situps
15-pullups -15 situps
12-pullups -12-situps
9-pullups-9-situps
6-pullups-6 situps

07/07/10 Workout

Dumbell complex warmup.
3 rds:
Dbl thrusters(2-16 kg)
5 pullups
10 pushups
15 squats
10 swings -24kg
5 R/L dead snatchs
5 R/L dead C&P
5 ab rollouts
5 hanging knee/elbow raises

1-100' farmer walk 2-16kg
pullups 1-6 rungs.

07/05/10 Workout

Dumbell complex warmup.
3 rds:
5 thrusters-(2-16kg)
5 pullups
10 pushups
15 squats
10 swings- 24kg
5 R/L Snatchs-16kg
5 R/L dead C&P
100 feet up and back tire drag.

07/04/10 Workout

Dumbell Complex warmup.
6 rds: 5-pullups/10-pushups/15 squats.

3 rds: 5 thrusters-(2-16kg), 5 pullups/ 10 swings-24kg / 5 R/L snatch-16kg + 5 C&P/ 5 tire slams and 5 hanging knees to elbows.

1-Farmer walk 50' R and L.

07/02/10 Workout

Dumbell Complex warmup.
5 rds: 5 pullups/10 pushups/ 15 squats.
5 rds: 5 thrusters(2-16kg),5 pullups /5 swings-24kg /5 R/L snatch/ thruster/tire slams w/rope
1 rd: Farmer walk 24kg- 50 feet Right hand/ 50 feet left.

07/01/10 Workout

Dumbell complex warmup.
5 rds: 5-pullups/ 10-pushups/ 15- squats.
5 rds: 10 burpees/5 R/L swings-snatch-thruster/ 5 hanging knee to elbows.