05/28/14 Workout Dumbell Complex Tear up

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.

05/27/14 Workout

2 rds: 5- thrusters (2-16k) / 5 pullups / 50 ft spider crawl w/pu / 50 ft lunge walks
5 rds- 5- R/L roll to sprint (40 yards)
120 ft bear crawl
120 ft alt apes.

05/21/14 Workout

2-hand swings (16k) 10-20-30-40-50  = (150)
10-1 R/L snatchs (110)
10-1 R/L OHP (110)
10-1 R/L C & squat (110)

05/19/14 On the Minute 20 Minutes

20 Minutes.  25# slam ball.

Per minute.  5-situps, jump ups w/ ball slam

005/16/14 On the minute 20 minutes

25# slam ball
7- sprawls w/ ball slam

05/15/14 Workout

2 rds: Continuous: 5- thrusters (2-16k) / 5-pullups / 50 ft spider crawl w/ pushups / 50 ft lunge walks
             time 5 minutes.

On the minute: 10 minutes:
Min 1- 5-R/L  thrusters (16k)
Min 2 5- pullups.

05/12/14 Workout on the minute

On the minute;  10 minutes
5- goblet squats w/ OH press (20k)

05/09/14 Workout

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

05/07/14 Tabata 20 minutes

16K kettlebell each round 8 sets of 20 sec work/ 10 sec rest

Rd 1 R/L swings
Rd 2 R/ L cleans
Rd 3 R/L snatches
Rd 4 R/L OHPress

05/05/14 Tabata 20 minutes

Thrusters (2-12k)  - 8- 20 sec work / 10 sec rest
Pullups 8- 20 sec work / 10 sec rest
Pushups   8- 20 sec work / 10 sec rest
Squats  8- 20 sec work / 10 sec rest

05/03/14 On the minute 15 minutes

5- inverted rows.  (total-75)

05/02/14 Workout

2 rds: 5- thrusters (2-16k) / 5- pullups / 50 ft spidercrawl / 50 ft lunge walks

05/01/14 On the minute. Strength workout

20 minutes - 10 swings (24k) 

On minute 5 minute 5-R/L renegade row (25# db)
On minute: 10 minutes- 5 curls (2-25# dbs)
On minute 10 minutes - 5 OHP (2-25# dbs)
On minute 10 minutes - 5 squats (2-25# dbs)