01/30/2013 Workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups (12k) / 5- bent rows (2-16k)
finish 10 pullups

01/29/2013 Workout

METABOLIC PUNCH WORKOUT (2-12K)
RD 1 -10-swings / 8 cleans /5 presses / 5 squats. w/5 burpees in between each xercise
RD2 - 8 cleans /5 presses /5 squats / 10 swings w/5 burpees in between.  ""
RD 3-5 presses / 5 squats / 8 cleans / 10 swings / 5 burpees in btween    ""
  Finish 20pullups.

01/28/2013 workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups(12k)
5 rds: 50 jump ropes /10 burpees / 5 pullups (16k)

01/25/2013 Workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups(12k) / 5 R/L snatchs(16k)
2 rds:   "" '          ''             '' ' ''            3-2-1f""     ''    '           ''''''

01/23/2013 Workout

5-rds: 50 jump ropes / 10 prisoner squat thrusts / 5-pullups(12k).
1 rds;    ""         ''                 ''            ''''                  5 pullups(16k)
10 R/L snatchs(16k)

01/22/2013 Workout

5rds: 10 Burpees / 10 thrusters (2-12k) / 5 pullups (12k)

01/21/2013 Workout

5 rds: 10 burpees / 5 pullups (12k)
5 rds: 10 burpees / 5 pullups (16k)
finish: 5-R/L snatches (16k)
Wow!  Surprised.  Didn't feel like working out.

01/20/2013 Workout

5 rds: 50 jump ropes / 10 pushups / 22 yrd sprint / return bear crawl
5 rds: 5 pullups(12k) / 5 suju slams

01/18/2013 Workout

5rds:  50 jump ropes / 5-R/L " T" press ( 25# dbs / 5 pullups

01/16/2013 Workouit

2 rds. Ducane "Destroyer" (2-12k), with Burpees

10 swings / 5 burpees
10 snatchs / 5 burpees
10 squats / 5 burpees
10 C&P / 5 burpees
10 pushups / 5 burpees
10 bent rows / 5 burpees.

01/15/2013 Workout

80 rapid pushups

01/15/2013 Workout

Wildman Workout 2

11 rds: 50 jump ropes / 5- 18" platform  jumps / 5 pullups / 5-divebomber pushups / 15' bear crawl
5-burpees /return bear crawl.

Total Reps: 550 jump ropes / 55 platform jumps / 55 pullups /55 divebomber pushups /330' bearcrawl.

01/14/2013

Ducane's "The Destroyer"
Dbl kbs (2-12k)
10 swings / 10 snatchs / 10 front squats / 10 C&P / 10 pushups / 10 bent rows.
Finish: 5- 15 sec pullup holds
              10-1 Burpees

01/11/2013 Workout

Andrea Ducane workout:  Metabolic Punch. 

Do two continuous rds.non-stop before moving to next round. 20-40 sec. break in between. (2-12K)
Double bells.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings.
Finish with 5- 15 sec pullup holds.

01/09/2013 Workout

5 rds: 5-R/L C&P & squat (12k) / 10 sec pullup hold.
5 rds: 5- thrusters (2-16k) / 10 sec pullup hold.

01/08/2013 Workout

10 rds:
50 jump ropes / 10 rapid pushups / 22 yard sprint / bear crawl back
Totals: 500 jump ropes / 100 pushups / 220 yard sprint / 220 yard bear crawl.

01/07/2013 Workout

10:30 pm: 
11 rds: 5-burpees / 5- bent rows (52# barbell).

01/06/2013 Workout

11 rds: 5-burpees / 10 sec. pullup hold
Finish 100 jump ropes

01/04/2013

10 rds: Burpees w/OHP (2-25# dbs)
3- 45 sec. hold (2-25# dbs @ attention) / 10 sec hold pullup
100 circle curls (10# dbs)

01/03/2013

55 burpees

01/02/2013 Workout

Burpees 10-1
2 rds: 5-divebomber pushups / 15' bear crawl / 5 burpees / bear crawl back.

01/01/2013 Workout

55 burpees
FunkMMA "Arm Pump" (2-10# dbs).
100 forward curls
100 backward curls