02/27/13 Workout

5 rds: 10 burpees / 100 feet lunge walks / 5 ring pullups (12k)
Total:50 burpees / 221 lunge walks / 25 pullups.
BRUTAL!!!

02/25/13 Workout

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

02/24/13 Workout

11 rds: 10 burpees / 5 pullups (12k)
Made Video.

02/20/13 Workout

5 rds: 5-pullups(12k) / 5 ab rollouts / 5 suju slams

02/18/2013 Workout

5 rds: 50 jump ropes / 5 burpees w/OHP (2-25# dbs) / 5-pullups (12k)
5 rds: 50 jump ropes / 5 burpees w/C&P (2-16k bells) / 5 pullups (12k)
Finish 10 pullups (no weights)

Saturday 02/16/13 Workout

10-1 ladder R/L C&P(16k) / snatch
Finish 10 pullups

02/15/2013 Workout

6 rds:  50  jump ropes / 10 pushups / 40 yard sprint / 22 yard bear crawl.

02/14/2013 Workout

10 rds: 5 pushups w/ L/R renegade row & R/L T-press (2-25#) / 5- pullups (12k)
Finish 10 OHP (2-25# dbs)

02/13/2013 Workout

20 minute Tabata:
Rd 1 -  Swings (16k)
Rd 2 - C&P
Rd 3 - Snatch
Rd 4 - ring pullup /w/knee raises

02/11/2013 PERSONAL RECORD

20 rds: 5-pullups / 10 pushups / 15 squats
Time 20 minutes
Major personal record.  Hooo rah!!

02/08/2013 Workout

10 rds: 5- burpees w/OHP (2-25# dbs) / 5 pullups (12k)
5 rds: 5 x 1's pullups (24k)
5 rds: 5 x 1's pullups (24k) / 20 russian plank flops
finish w/ 100 jump ropes.

02/07/2013 Workout

10 rds: basement:
5 pullups / 5 divebomber pushups / 15 ft. bear crawl / 5 burpees / 15 ft bear crawl.

02/06/2013 Workout

10 rds: 5 burpees / 5 pullups(12k) / 10 swings(24k) and 10-1 R/L ladder snatchs & C&P(16K)
finish w/ 100 jump ropes.

Total reps: 50 burpees /50 pullups (12k) / 100 swings(24k) / 30 R/L snatch / 25 R/L C&P

02/05/2013 Workout

5 rds: 5 burpees / 5 pullups / 5 SUJU ball slams

02/04/2013 Metabolic Punch

Metabolic Punch Workout.  See 01/29/2013 (2-12k)
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 100 pullups via laddering.

02/01/2013 Workout

100 jump ropes
2 rds: 50 jump ropes / 10 R/L snatchs (16k)