12/29/11 Workout

14-1 ladder: Burpees/ Pullups

12/27/11 Workout

25 x 2 reps Benders ( pullup w/hang leg raises)
25 R/L (1)arm platform pushups w/25 # renegade row
25 R/L (1) leg platform squat

12/26/11 Workout

Favorite Pattern: 10 rds:
5-pullups -10 R/L swings(20k) - 5 suju ball slams - 10-1 ladder snatchs & C&P
Time: 32 minutes

Magic 50

5 rds:
5-R/L snatchs(16k)
5-R/L swings
10 burpees
Time: 10 minutes

Hardcore 100-1

Workout from youtube TravisStroetzel;
30 Hindu pushups
30 pullups
30 rollback standups
10 5 count burpees
Tiime; 6:27

12/17/11 Workout

10 rds:
5-pullups-10 R/L swings(20k) -5-SUJU ball slams - 10-1 R/L snatch- C&P (16k)

12/16/11 Workout

10 rds: 5-burpees ( 2-25# dbs)- 5- pullups
5 rds: 5-situp-getup (2-25# dbs) - 5 R/L stepups (2-15# dbs)- 18" platform

12/14/11 Workout

M-100 @ 3:10

12/13/11 Workout

M-100
10 rds: 4-pullups/ 4 - dips

12/12/11 Workout

2 rds: Tire workout.

12/09/11 Workout

Made two videos:
Tabata Workout 4
Tabata 5

12/07/11 Workout

5 rds: 10 R/L swings(16k)-5-R/L snatch-5 R/L C&P-10 goblet squats.
5 x 5 ring pullups
5x5 situp jump up ball slams
5 x 5 situp standups

12/05/11 Workout

Made 2 videos:
Tabata Workout #2
Tabata Workout #3

12/052/11 Workout

Made two workout videos:
Short Routine
Tabataworkout1

11/30/11 Workout

10 rds:
3-R/L c&p(20k) - 5 pullups-5-R/L lunge chop(25#db crush grip)
Time: 30 minutes

11/27/11 Workout

10 rds: Favorite Pattern Workout
5 pullups- 10 swings(24k) - 5-suju slams- 10-1 ladder snatch's & C&P (16k)
Time: 25 minutes

11/23/11 Workout

14-1 ladder: burpees/pullups. @ 25 minutes.(105 reps each)

11/15/11 Workout

10 rds: 5- R/L snatchs (16k) 5-R/L rev grip press (12k) (prone position)
5 rds: 5-R/L bent over curls (12k)
5 rds: 5-ring chinups

11/11/11 Workout

10 rds:
5-situp-standups / 5 - 18" box jumps / 5 situp getup (2-12k).

11/09/11 Workout

10-1 Ladder:
R/L swings (16k)
Goblet squats (16k)
Pushups

Time: 8:10

11/08/11 Workout

55 burpees @ 3:35

11/07/11 Workout

10 rds: 5-pullups / 10 swings(24k) / 5 SUJU ball slams / 10-1 ladder snatchs & C&P
Time 26:13.

11/01/11 Workout

5-10 15
16 rds: 5-ring pullups/ 10 pushups / 15 squats
Time: 19:13

10/28/11 Workout

M-100 @ 3:03

10/27/11 Workout

10 rds:
5- ring chinups/ 5 R/L rev. lunge chops(18# ball) / 10 swings(24k)

10/26/11 Workout

10 rds:
5-burpees(2-25#dbs) w/ R/L renegade row, extra squat and OHP / 5 pullups

10/24/11 Workout

21-R/L snatchs(16k) / 21 pullups
15- "" '''' '' ''''''''''''' / 15 pullups
9- """"""""""""""" '''''''/ 9 pullups
Time; 10:28

10/21/11 Workout

20 minute Tabata:
Rds 1&3: Thrusters(2-12k) - pullups- pushups-squats
Rds 2&4: Swings(24k) - R/L snatchs / R/L C&P - hanging knee raises.
Whew!!

10/19/11 Exercise Pattern Video

Made video. Did rd 10 and rd 9

10/18/11 Workout

10 rds: 5 pullups-5- 12" plyo pushups- 10 swings(24k) -5 SUJU
23 minutes

10/17/11 Workout

M-100 @ 3:00

10/15/11 Workout

10 rds: 5-pullups - 10 swings(24k) - 5 SUJUP slams - 10 1 ladder snatch & C&P(16k)
Time 29 minutes

10/13/11 Workout

5 rds: 5-burpees w/wide ohp (2-25#dbs)-5-ring chinups-5-Gironda db swings(2-15#)
5 rds: "" """" """"" - 5 bar pullups - """""""""""""" """""""

10/12/11 Workout

5 rds: 5-Ring chinups-5-R/L tire slams w/rope -5-SUJU ball slams - alt tire toss up-Clean & throw back.

10/10/11 Workout

10 rds: 5 R/L- (1) arm pushup w/row(25#db) / 5- SUJU ball slams / 5-ring chinups.

10/08/11 Workout

5 rds: 5-Burpees w/OHP (2-25# dbs)- 5- bar pullups -5 SUJU ball slams
5 rds: "" """""" ''' 5- ring chinups - "" '"""

10/06/11 Workout

M-100 @ 3:05

10/04/11 Workout

10 rds: 5 ring chinups/ 10 swings (24k)- 5-situp-jumpup ball slams-10-1 ladder of R/L snatchs and C&P.

10/03/11 Workout

10 rds: 5-pullups / 5-ring dips / 5- sit-up-jump-up ball slams (12#)

09/30/11 Workout

2 rds: 21-Right snatchs(16k)/ 21- "L" pullups/ 21-Left snatchs / 21 "L" pullups.

09/28/11 Workout

10 rds: 5-pullups / 10 elev. pushups / 5 R/L rev.lunge chops (20#).

09/26/11 Workout

55 burpees @ 3:37

Later on: 5 rds: 5-curls(2-12k) / 5-bent rows / 5- ring chinups

09/24/11 Workout

10 rds:
5-R/L OHP (20k) /5-pullups /10 swings(24k) / 5 situp,jump up ball slams(12#)

09/22/11 Workout

10 rds: 5-situp/jumping ball slams(12#)/ 5 Horiz. pullups
1-Dumbell Matrix (2-25# dbs)
50 feet lunge walks)elbows to outside of knee.
50 feet lung walk (hands str8 overhead)
5 R/5L foot on knee squats
50 feet R/L farmer walk (16k) overhead

09/21/11 Workout

10 rds: 5-thrusters(2-16k) / 5 pullups / 10-swings(24k) along with
10-1 R/L ladder snatch/C&P(16k)

09/18/11 Workout

M-100 @ 2:55
DB Matrix (2-25# dbs)

09/15/11 Workout

5 rds: 5-pullups-10 elev.pushups-15 squats
5 rds: 5-pullups -10 curl/ohp(2-25#dbs) -15 squats
5 rds: 5 chinups -10 elev pushups -15 squats
5 rds: 5-pullups -10 curl/ohp -15 squats.

09/13/11 Workout

Tire drag around block @ 13 min.

09/12/11 Workout

10 rds:
5-thrusters(2-16k) / 5-pullups / 10 elev.pushups / 10-2h swings(24k) / 10-1 ladder alt R/L snatch & C&P.
Finish with 1minute overhead hold(2-16k).

09/07/11 Workout

M-100@ 2:52 New PR!!!!
DB Matrix -2 20#

09/06/11 Workout

20 min Tabata: 4 rds:
Rd 1: thrusters(2-12k) / pullups / pushups / squats
Rd 2: 2h swings(20k) / R/L snatch / R/L C&P / hang knee to elbows
Repeat above again.

09/03/11 Workout

5 rds w/22# vest:
5 pushups w/25# R/L T-press, stand w/ curl & OHP (2-25# dbs) / 5 pullups

09/02/11 Workout

20 min Tabata: 4 rds.
Rd 1: thrusters(2-12k) / pullups / pushups / squats
Rd 2: R/L swings(16k) / R/L snatchs / R/L C&P / hanging knee to elbow.
Repeat above again.

Been a long time went slow.

09/01/11 Workout

5 rds: 5-thrusters (2-16k) / 6 pullups / 10- 2h swings(20k) /

08/29/11 Workout

M-100 @ 2:56 New PR!!
DB Matrix (2-20#dbs)
5 minute swings (16k) = 193 reps

08/27/11 Workout

M-100 @ 3:00 PR!!!!
DB Matrix
5 rds: With 22# vest:
5 pullups
10 R/L swings(16k)
5 R/L C&P
5 R/L Snatch
Finish with 5 pullups.

08/25/11 Workout

9:00 p.m. Made excuses all day.
M-100
db matrix (2-15#)
5 pullups

08/24/11 Workout

2 rds: Tire workout
5 rds: 10-R/L swings(16k), 5-R/L C&P, 5-R/L snatchs , 5-towel pullups.

08/21/11 Workout

M-100 @ 3:10 new pr!
DB matrix-(2-15#)
5 rds- 10 R/L swings(16k)
5 rds:-10 R/L snatchs(16k)

08/19/11 workout

m-100
DB Matrix (2-15# dbs)
20 rds: 5-pullups/ 10 elev. pushups / 15 squats

08/17/11 Workout

M-100 @ 3:16. Pr!
DB Matrix (2-15#)
5 rds: 10 alt rows(2-16k) / 10 alt swings(2-12k) / 5 R/L
Ladder pullups continuous (1234-3-123-1)

08/15/11 Workout

10rds: 5 burpees w/OHP (2-25# dbs) - 5 pullups
5 rds: 5 pullovers w/situp (2-25# dbs) / 5 chinups

08/13/11 Workout

55 burpees

08/11/11 Workout

10-1 Burpees @ 3:44
Ladder Chinups total 100

08/10/11 Workout

M-100 @ 3:22
DB Matrix (2-15# dbs)
Ladder pullups total 100

08/05/11 Workout

M-100 @ 3:25
5 rds: 6 pullups/10 alt.snatchs w/windmill (2-12k) / 10 R/L swings (20k)
4 rds: 6 pullups / 10 alt C&P (2016k)/ 10 R/L swings(20k)

08/03/11 Workout

M-100 @ 3:26
5 rds: 10 R/L alt snatchs w/windmill (2-12k)/3 R/L rev grip pullups
1-Dumbell Matrix (2-15# dbs)/3-R/L rev grip pullups
1-10 ct fatburner/ 3-R/L rev grip pullup

08/01/11 Workout

90+ degrees in garage.
M-100 @ 3:36
10-1 burpee ladder w/6 pullups per rung: @ 14 minutes.

07/30/11 Workout

M-100 @ 3:44
5 sets-10 alt snatchs(2-12k) /10 alt swings(20k)/5 wide grip pullups
5 sets-10 alt C&P (2-16k) / 10 alt swings (20k) /5 close grip pullups.

07/28/11 Workout

M-100
5 sets: 10-alt snatchs(2-12k)
5 sets: 10 alt snatchs(2-16k)
5 sets: 10 alt cleans(2-16k)
5 sets 5-R/L one arm pullups, siting postion, feet on floor.

07/26/11 Workout

3 rds:

dumbell matrix/ fatburner-6 count

07/24/11 Workout

1 round = 5-pullups /10 elev pushups / 15 squats:

5 rds: w/wide pullups

5 rds w/ narrow pullups

5 rds: w/chinups

5 rds: w/ normal pullups.

07/17/11 Workout

15 rds: 5-pullups / 10 elev pushups(18" platform) / 15 squats.
Time: 21.5 minutes. Not good.

07/15/11 Workout

Tire Routine: 2 rds:
Forward/backwards/ toss/throw/push up/back

07/14/11 workout

5 rds: 22# weight vest.

5 thrusters(2-12k) / 5 pullups / 10 elev pushups /5 R/L sandbag rotational rev. lunges

07/12/11 Workout

10 rds:
5 burpees w/OH press(2-25# dbs)/ 3-R/L towel assist pullups.

07/09/11 Workout

5 rds:
3-R/L towel pullups-3- 12" plyo pushups-10 side shuffle(18" platform)
5 rds:
same as above except 18"elev. 12" plyo pushups.
4 rds:
5 -pullups to chest- 5- R/L functional lunges(20# db)-10 alt swings(24k)-alt snatch & C&P ladder
(20k) 10-9-8-7

07/06/11 Workout

20 rds:
3-R/L 1-h towel pullups / 3- elev.12" plyo pushups / 10-side shuffle (18" platform)
Total= 60 r/l pullups / 60 elev. pushups & 200 side shuffle
Note: towel grip 11" down.

07/04/11

Hot & Very humid

New level:

10 rds: 5-thruster(2-16k) - 3 R/L 1 hand pullup9w/towel) - 5 R/L lunge chops(18#ball)

10 alt swings(20k) - 10 -1 ladder alternate with snatchs & C&P (20k).

07/02/11 Workout

10 rds:
10 burpees-5 R/L 1-arm pullups(from sitting position)

06/28/11 Workout

5 rds:
Battle rope(var exercises) 1 minute/ 5 R/L split squats
Finish workout with:
1 hand throwing (18# med ball)
10 spider man pushups (2-25# dbs)

06/27/11 Workout

10 rds: 5-situp burpees(2-25# dbs)-3-R/L 1 arm towel assist chinups-10 alt swings(20k)

06/25/11 Workout

5 rds:
5-thrusters(2-16k) - 3-R/L towel assist chinups - 5 ballistic pushups - 10 alt swings(20k)/
2 R/L tire rope slams.

06/22/11 Workout

Tire workout. 17" tire
Warmup: Drag up/ return backwards 1x
3 rds: alt toss up / push back /clean and throw /push back
R/L towel assist 1 arm chin ups 5 x 3

06/19/11 Workout

10 rdsl: 6-thrusters(2-16k) -6 pullups - 6-full ext pushups - 10 alt swings(20k)- 10-1 ladder snatchs/ C&P(16k).

06/17/11 Workout

M-100 @ 3:20
5x1 Rt C&P (20k)
5x1 Rt C & squat & press (20k)
5 x1 Rt "" """ """"" (24k)

06/15/11 Workout

10 rds: 5-thrusters(2-16k) / 5 pullups

06/13/11 Workout

20 sets: 5 burpees(2-25# dbs) / 5 pullups

06/10/11 Workout

Thrusters(2-16k) / pullups / Sonnon ring pushups
ladder 10 to 5 then 5-5-5-5

06/07/11 Workout

TGU- 5 R/L (16k) / 5 R/L (20k) / 1- R/L (24k)

06/04/11 Workout

1-10 ladder. Burpees/pullups @9:45
10 R/L alt swings(20k)/ 10 -1 R/L snatchs and C&P(16k)

06/02/11 Workout

1-10- Thrusters(2-12k) / pullups
Time: 10.5 min. (should be under 10 min)

05/30/11 Workout

8 rds:
5 thruster (2-16k)/ 6 ring pullups /5 ring dips / 10 alt swings(20k) / 10-3 R/L fig 8 to hold(16k)

05/24/11 Workout

5 rds: 5- floor to overhead raises(2-25# dbs) / 5-alt OHP (2-25# dbs) 5 R/L windmills (10# db)
fatburner 4 count.
1 rd: same as above but 15# db for windmills and 10 count fatburner.

05/23/11 Workout

10 rds:
5-thrusters(2-16k)
5- ring chinups
5-ring dips
10-alt swings(20k)
10 -1 snatchs and c&p

05/22/11 Workout

Had a lousy cold and sore throat this week.
55 burpees @ 3:33

05/16/11 Workout

10 rds:
6 pullups / 5- 12" plyo pushups / 5 R/L lunge chops (12k)

05/12/11 Workout

circuit:
pullups (10-1 ) /5 R/5 L T-pushups (2-25# dbs) / 10 alt swings(20k)/ 10-1 R/L snatch(16k)
finished w/10 pullups. Total Reps: 375

05/09/11 Workout

10 rds: 5-thrusters(2-16k) / 5 pullups / 10 alt swings(20K) / 10 R/L
snatchs (16k) / 55 lunge walks. Note: snatchs are 10 - 1 ladder.
Total reps: 860 time 84 minutes. Used heart monitor when to start each
exercise which took longer.

05/07/11 Workout

Tire workout 150' course 2 rds.
Jog up-return backwards
tire toss up/ tire throw back
tire push.

05/06/11 Workout

14-1 Burpees w/ pullups @ 31 minutes. Using heart monitor to start ea. set.
Felt good. Was able to do more reps.

05/06/11

05/04/11 Workout

10-1 burpees w/OHP. (2-25# dbs)/ pullups

05/03/11 Workout

M-100

05/02/11 Workout

Shoulder endurance: 10 x ea non-stop to end w/ 1-2 minute rest b/twn sets. 2-rds:
Rd1 w/15# dbs = too much. 2nd rd. w/2-10#.
side raise
bent over flys (wide)
arnold overhead press
underhand bent rows
side raise and rotation
bent rows
pushup plus
front raise

05/01/11 Workout

5-L-pullups / 10 elv. fist pushups / 5 goblet squats920k) /10 alt swings (20k)/ 10 R/L snatchs 16k./
Continue above but 10 - 1 snatchs and C&P

04/30/11 Workout

55 burpees

04/26/11 Workout

2 rds: 30/30
2 x Thrusters(2-12k)/ 2 x pullups / 2 x elev. pushups / 2 x alt swings(20k) / Rt snatchs(16k)/
Left snatch/ Rt C&P (16k) / left C&P/ 2 x hanging knee to elbow raises.

Shock!!!! Had to take longer rest time between rds. Also shortcut the times due to fatigue.
Going to have to do this 2 to 3 x per week.

04/23/11 Workout

55 Burpees
10 sets; 3 R/L OHP (20k)/ 3- pullups (12k)
6 sets of 10 alt swings (24k)

04/21/11 Workout

5-pullups / 10 elev.pushups / 5 goblet squats(20k) / 10 alt swings (20k) / 10 R/L snatchs
Same 4 exercises as above but 10-1 ladder alt with snatchs and clean & presses.

04/19/11 Workout

5 sets: 5- thrusters(2-26# kbs) /5 pullups/10 alt swings (20k)/ 5 dble snatchs (2-26#kbs)
5 sets as above except usingt 2-16k kbs.

04/18/11 Workout

M-100

04/17/11 Workout

10 -1 ladder:
Situp burpees w/ohp (2- 25# dbs)

04/14/11 Workout

5 sets: 17" truck tire.
Tire drag 150 feet up and backwards
Alt tire toss up
clean & throw back

4/13/11 workout

5-pullups-5-elev. pike pushups-5 goblet squats(20k)-10 alt swings(20k)-10 R/L snatchs (16k)
Continue above but alternate 10-1 R/L snatchs and C&P.
Time 30 minutes

04/08/11 Workout

30 sets of: 4 - ring pullups-4- ring dips - 4 deadlifts (100#)
Finished with M-100

04/06/11 Workout

20 minute Tabata 20 sec work-10 sec rest, w/1 minute rest between rounds:
Rd-1 Heavy Bag
2 sets left jab
2 sets Rt jab
2 sets double punch
2 sets rapid punching

Rd-2 Band
2 sets Forward shuffle
2 sets backward shuffle
2 sets Rt side shuffle
2 sets Lf side shuffle.
Repeat rounds 1 + 2

04/05/11 Workout

M-100 9:30 pm

04/04/11 Workout

M-100
M-100 (hours later)

03/03/11 Workout

5-pullups-10-elev.fist pushups-5 goblet squats(20k0-10 alt swings(20k) 10 R/L snatchs
Same as above but due 9 R/L C&P. Alt down to 1
Time 32 minutes

03/27/11 Workout

5-pullups- 5 R/L T-pushups (2-25# dbs)-10 alt swings(20k)-10-R/L snatchs(16k)
Same as above except 9 R/L C&P
Alt between snatch and press

03/22/11 Workout

5 rds:
5-pullup-5 pike pushups-5 goblet squats(24 k)-10 2h swings (24K)
5 rds:
5 pullups- 5-R/L split burpees-10-2h swings

03/21/11 Workout

5 pullups-10 elev.fist pushups-5 goblet squats(20k)-10 alt swings(20K)-10 R/L snatchs (16K)
Continue alt between snatchs and C&P from 10 to 1

03/18/11 Workout

20 sets:
5 pullups- 10 pushups- 15 squats
Time: 27 miniutes.

03/17/11 Workout

M-100

03/16/11 Workout

5-pullups-10 elev.fist pushups-5 R/L thrusters (20k)-10 alt swings(20k)-10 R/L snatchs
Same as above but continue snatchs 10 to 1 laddering.

03/13/11 Workout

5 pullups-10 weight burpees (2-25# dbs)
Continue burpees 10 to 1
finish with 50 feet R/L OH farmer walk (24K)

03/11/11 Workout

5-pullups-10 elev.fist pushups-5-R/L thruster(20k)-10 alt swings(20K) 10 R/L snatchs
same as above but continue 10-1 R/L snatch sequence down to one.
Finish workout with 50 feet R/L OH farmer walk (20K)
Total reps: 5o pullups
100 elev fist pushups
50 R/L thrusters
100 alt swings
55 R/L snatchs.

03/09/11 Workout

5 -pullups / 10 elev. fist pushups/5- goblet squats(20k)/10 R/L snatchs(16k)
Same as above except 9 R/L C&P
Continue down to 1 alt between snatchs and C&P

03/07/11 Quick workout

55 burpees.

02/23/11 Workout

5 pullups / 10 elev.fist pushups / 10 alt swings(20K) / 10 R-L snatchs.
""" """ """ """" "" """"""" 9 R-L OHP
Continue sequence down to 1. Last 5 rds are chinups
Total reps 25 pullups /25 chinups / 100 elev fist pushups/ 100 alt swings / 60 snatchs / 50 OHP
Time: 33 minutes. Rest as needed.

02/21/11 Workout

20 rds:
5 pullups / 10 elevated pushups / 15 squats. (45 minutes took rest as needed).
5 rds - 5 alt renegade rows. (R/L = 1 rep, 3 rds 2-20# dbs, 2 rds 2-25# dbs).

02/16/11 Workout

M-100

02/15/11 workout

Full body workout 10 -1 (2-15# dbs)
pullover situp to pushup position /pushup w/each R & L T-press/ stand & curl and OHP.

02/14/11 workout

30/30 two sets ea. exercise, 2 rds.
Thrusters(2-12k bells)-pullups-pushups-squats
R/L swings(20k) - R/L snatchs(16k) - R/L C&P - hanging knees to elbows.

02/10/11

20 minute Tabata workout.
Rds 1 & 3: thrusters(12K)/pullups/ pushups/squats.
Rds 2 & 4: R/L swings(20K)/R/L snatchs(16K)/R/L C&P(16K)/hanging knees to elbows.
One minute rest between rds.

02/08/11 Workout

M-100
10 rds: 20K- 10 alt swings/ 5 pullups.
5 rds:-24K - 10 alt swings/ 5 pullups.
5 rds:-24K- 10 alt swings/3-R/L ohp/ 3- pullupso.
Total: 200 swings/ 90 pullups.
Great workout today.

02/07/11 Workout

M-100

01/02/06/11 Workout

M100
Pullups" 8-7-6-5-4-3-3
2 rds: 20K -10 alt swings/3 R-ohp/ 10 alt swings/ 3 L ohp
Finish with shoveling snow 30 minutes.

02/02/11 Workout

16K kettlebell
10 alt swings/10 R-thrusters. 10 alt swings 10 L-thrusters
10 alt swings / 9 R thrusters. 10 alt swings 9 L thruster
continue down to 1 thruster.

Pullups 7-6-5-4-3-3

02/01/11 Workout

20k kettlebell
10 alt swings/10 R- snatchs/ 10 alt swings/ 10 L snatchs
10 alt swings/ 9 R -snatchs/ 10 alt swings / 9 L snatchs
continue down to 1 R/L snatch

pullups: 7-6-5-5-5-5

01/30/11 Workout

20 minute Tabata: (16K Kettlebell)
Rd-1 : R/L Swings.
Rd-2: R/L Snatchs
Rd-3: R/L C&P
Rd-4: R/L Tire Slams w/rope
Finish with 6x5 pullups.

01/28/11 Workout

And some more shoveling.

01/27/11 Workout

Shovel 18" of snow on 90' double width driveway.......again.

01/26/11 Workout

Shovel 90 foot double driveway.

01/24/11 Workout

Thrusters: 10-1. 52# barbell
M-100.( still hell).

01/22/11 Workout

M-100

1/20/11 Workout

55 burpees @ 3:37
Pullups 7-6-5-4-3-3
10 alt swings/ R-L snatchs/R-L C&P

01/17/11 Workout

20 minute Tabata;
Rd-1 - R/L Swings (16K)
Rd-2- R/L snatchs
Rd-3- R/L C&P
Rd-4- Ball slams (12#)
Pullups (neutral grip) 7-6-5-4-3-3

01/16/11 Workout

M-100. 10 rds with 1 minute rests. 10 reps ea.
1-5 -did ok.
6-8 - about died on #8. I'm done.
Last 2 when able.

01/11/11 Workout

5 pullups / 10 pushups / 15 squats
20 Rds.

01/10/11 Workout

Pavel Pullups: 7-6-5-4-3
55 burpees

01/09/11 Workout

20 minute Tabata. Purple bands
RDs 1&3: Hi pulls/ squats/ OHP / jog forward and back

Rds 2 &4: left side shuffle/ Rt twist punch
Right side shuffle/ Lf twist punch.

01/07/11 Workout

M-100. Three Exercises 10 count each. Mandatory,(M), non-stop until total 100 reps.
Half burpees(no pushup)/ mountain climber/dip w/ squat jumps. Finish last 10 with half burpees
time; 3:03 Whew!

Website: http://tinyurl.com/23fah97

01/04/11 Workout

20 minute Tabata. Purple bands
RDs 1&3: Hi pulls/ squats/ OHP / jog forward and back

Rds 2 &4: left side shuffle/ Rt twist punch
Right side shuffle/ Lf twist punch.

01/03/11 Workout

10 alt swings (16k)/ 10 R snatchs
""" """ 10 L snatchs
Continue snatchs down to 1
5 x1 R/L C&P (24k)/ 1- pullup.

Later on:
10-1 thrusters (2-12k)/ 3 pullups ea rung.

01/02/11 Workout

20 minute tabata: 4 Rds:
Rds: 1 & 3: R/L curls(12k)/ stepups (2-12k)/side lunges(12k)/ dbl rows(2-12k)
Rds 2 & 4: Thrusters(2-12k)/pullups/pushups/squats.

12/31/10 Workout

10 alt swings(16k)/10 R snatchs / rest 10 seconds
10 alt swings / 10 L snatchs / rest 10 seconds
10 alt swings / 9 R snatchs / rest 10 seconds
10 alt swings / 9 L "" """"""
continue down to 1

5 x 1 R/L C&P 20k/ R/L one arm pullup ( rope assist)