06/30/14 Workout On the Mniute

Warmup- M100

5- Tire Clean & Slam- 10 minutes
R/L Tire toss 150 ft up and back
3 rds: 5-R/L tires slams (rope)
2 rds: 5- burpees 5-left tire slam, 5-right tire slams-5 burpees.(rope)

06/27/14 Workout. ON the minute 21 minutes

21 Minutes:  7 rounds:
Min 1- 5 R/L renegade rows (50# db)
Min 2 - 5 OHP (2-16k kbs)
Min3 - 5- pullups.

06/25/14 On the Minute

20 minutes:
Min 1- 10 R/L side-side skater lunges  Total (100 R/L)
Min 2 - 10 Russian jump squats.  Total (100)

10 minutes:
20 R/L  Total 200 R/L

06/24/14 Workout. ON the minute

2 rds: R/L roll to slow jog (40 yards).
2 rds 168 yard suicides

On the minute 20 minutes:  Ropes 20/40
Min 1-  waves
Min 2 - twists

06/23/14 On the Minute 20 minutes

20 minutes:
Minutes 1-5.  7 burpees
Minutes 6-10 - 6 thrusters (2-16k bells)
Minutes 11-15 - 6 pullups
Minutes 16-20 - 7 burpees

jog 160 yards.

06/20/14 On the Minute

20 minutes:
Minutes 1-5.  7 burpees
Minutes 6-10 - 6 thrusters (2-16k bells)
Minutes 11-15 - 6 pullups
Minutes 16-20 - 7 burpees

06/18/14 On the Minute

On the minute; 20 minutes.
Minute-1:  5-squat w/ OHP (2-25# dbs)
Minute 2- 5- pullups.
Last 5 minutes 6 reps of each.

5x5 SUJUP ball slams (25# ball)
80 yard bear crawl.

06/15/14 On the minute

20 minutes (20K)
8-R/L swings

2 rds: 5-thrusteres (2-16k) / 5- pullups / 50 ft spider crawl w/pushups / 50 ft lunge walks

5 sets: 30/30 Goblet holds (20k)

2 sets: 45/15 attention position w/ pelvic tilt. (2-16k)

06/13/14 On the minute

15 minutes.  (24k)
8 R/L swings

M-100.  3 rds:10 squat thrusts / 40 mountain climbers / 10 dbl dip squat jumps
Finish w/ 10 squat thrust

06/10/14 On the minute

15 minutes: 8 R/L swings (24k)  120 reps R/L (24k)
10 minutes 3 R/L push presses 30 R/L (24k)

06/09/14 Workout

3 rds: 5-R/L platform pushups / 168 yard suicides each rd.
On the minute- 15 minutes: 8 R/L swings (24k)  120 R/L reps

06/05/14 Workout and On the Minute

2 rds: 5-thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu/ 50 ft lunge walks
3 rds: suicides 168 yards  each rd. ( 16 yrds- 28 yrds - 44 yrds - 80 yards)
On minute, 5 minutes, Large ab wheel on feet -10 knee to chest = 50 reps
R/L snatches (50# db) 10 reps
Farmers walk 50 ft OH carry (2-12kb) / return rack carry

06/02/14 Workout and Suicides

From utube:This Crazy Dumbbell Complex Will Tear You Up! (getitdonefitness)
Use one DB or KB.  6 reps each exercise.  Complete one side then the other.

Left Side:
6- snatch's
6-C&P
6- rev.lunges (hold wt. at shoulder level, left leg back)
6- bent rows ( left leg back)
6-swings
6 Goblet squats.

Continue other side for two rounds.

Suicides:  Course total 168 yards. 16 yrds-28 yrds - 44 yrds - 80 yrds.
2 rds for warmup
rd 3- time: 54.61 sec
rd 4 time 49.85
rd 5 time 47.84

06/01/14 Workout

2 rds: 5- thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu / 50 ft lunge walks