ATOM ANT WORKOUTS

01/26/12 Workout

2012-01-26T11:33:00.003-05:00

Favorite Pattern:
10 rds: 5-pullup to chest / 10-R/L swings(20k) / 5- SUJU slams/ with
10-1 ladder R/L snatch & C&P(16k)
Time: 35 min.

01/24/12 Workout

2012-01-24T12:15:00.003-05:00

From kettlebell athletics: 2 rds: Repeat left side
6-R- DL (left foot forward narrow stance) 16k
6-cleans
6- snatchs
Right lunge postion
6-cleans
6-C&P
6- C&P w/sit thru

20 sets of 5 pullups

01/23/12 Workout

2012-01-23T13:34:00.002-05:00

20 min Tabata;
Rds: 1 +3: R/L swings(16k)
Rds: 2+4: R/L snatch

01/20/12 Workout

2012-01-20T14:48:00.002-05:00

Ladder 10-1. 1 min rest between rungs.
Burpees w/ohp(2-25#dbs)
pullups(kipping)
Sujup ball slams.

01/18/12 Workout

2012-01-18T11:43:00.002-05:00

14-1 ladder:105 reps ea.
Burpees/pullups
Time: 25 min. Same time as May 2011

01/17/12 Workout

2012-01-17T12:15:00.003-05:00

Burpees 28 by funkmma.com
5 rds:
7- Frog burpees.(dbl mountain climber,no jump)
7- jump ups
7-jumping pullups
7-burpees w/pullups.

01/16/12 Workout

2012-01-16T13:31:00.003-05:00

12 minute KB workout:
Warm up: 5- R/L TGU (12k)
2 rds:
5-R/L thrusters(16k)
10 R/L swings(16k)
5-R/L windmills(12k)
10 R/L swings(16k)
20- alt tactical lunges(12k)
10 R/L swings(16k)

01/15/12 Workout

2012-01-15T12:27:00.001-05:00

10 rds: 5 burpees - 5 pullups. Time:10 minutes.

01/13/12 Workout

2012-01-13T11:52:00.002-05:00

Fool around day. (slight headache).
10 sets: 1 R/L snatch(20k) - 10 sec pullup hold (rings, alt grip).
10 sets """ ' ''' (24k) - "" """" ''' ' ''

01/12/12 Workout

2012-01-12T11:56:00.003-05:00

From JHashey: 3 rds:
10 sec pullup hold- 10 sec alt bent rows - 10 sec pullup hold - 10 sec alt. OHP. 2 times.
1 minute rest. Repeat for 3 to 5 rds:
I used 2 (16k) bells. 10 seconds is about 12 R/L reps.

01/11/12 Workout

2012-01-11T10:36:00.002-05:00

20 minute Stair climber R#2- 30/30 (30sec reg pace-30 sec all out).

01/10/12 Workout

2012-01-10T11:47:00.002-05:00

10 rds: Favorite pattern:
5-pullups-10 R/L swings(20k) - 5- suju ball slams- 10-1 ladder snatch & C&P (16k)
35 minutes

01/07/12

2012-01-07T12:30:00.002-05:00

5 rds: 5- R/L "T" press (25#) no pushups \ 5 pullups.
5 rds: 5-suju ball slams / 5 rev grip pullups.
some ground work

01/05/12 Workout

2012-01-05T13:55:00.002-05:00

20 rds:
5- pullups(nat grip) -5 R/L pushdown(stair climber #2)-10-lunge walks.

01/01/12 Workout

2012-01-01T13:55:00.003-05:00

5 rds: (1) minute OH hold(20K) 5- rope pullups
Magic 50: 5 rds; 5-R/L snatchs(16k) / 5 R/L swings / 10 burpees
5 rds: 5 full ext pushups / 5 knee roll outs

12/29/11 Workout

2011-12-29T20:24:00.001-05:00

14-1 ladder: Burpees/ Pullups

12/27/11 Workout

2011-12-27T12:48:00.002-05:00

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

2011-12-26T12:53:00.002-05:00

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

2011-12-25T20:46:00.001-05:00

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

Hardcore 100-1

2011-12-21T10:45:00.003-05:00

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

12/17/11 Workout

2011-12-17T15:09:00.002-05:00

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

2011-12-16T14:46:00.002-05:00

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

2011-12-14T15:46:00.001-05:00

M-100 @ 3:10

12/13/11 Workout

2011-12-13T15:49:00.002-05:00

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

12/12/11 Workout

2011-12-12T14:27:00.001-05:00

2 rds: Tire workout.

12/09/11 Workout

2011-12-09T15:22:00.002-05:00

Made two videos:
Tabata Workout 4
Tabata 5

12/07/11 Workout

2011-12-07T16:55:00.003-05:00

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

2011-12-05T20:55:00.001-05:00

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

12/052/11 Workout

2011-12-03T13:38:00.001-05:00

Made two workout videos:
Short Routine
Tabataworkout1

11/30/11 Workout

2011-11-30T10:51:00.002-05:00

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

2011-11-27T18:57:00.003-05:00

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

2011-11-23T15:17:00.002-05:00

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

11/15/11 Workout

2011-11-15T14:58:00.004-05:00

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

2011-11-11T15:25:00.001-05:00

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

11/09/11 Workout

2011-11-09T13:43:00.002-05:00

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

Time: 8:10

11/08/11 Workout

2011-11-08T12:40:00.001-05:00

55 burpees @ 3:35

11/07/11 Workout

2011-11-07T17:06:00.002-05:00

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

11/01/11 Workout

2011-11-01T15:15:00.001-04:00

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

10/28/11 Workout

2011-10-28T15:22:00.002-04:00

M-100 @ 3:03

10/27/11 Workout

2011-10-27T14:27:00.002-04:00

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

10/26/11 Workout

2011-10-26T11:16:00.002-04:00

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

10/24/11 Workout

2011-10-24T13:38:00.003-04:00

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

10/21/11 Workout

2011-10-21T12:09:00.002-04:00

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

2011-10-19T13:19:00.002-04:00

Made video. Did rd 10 and rd 9

10/18/11 Workout

2011-10-18T15:20:00.002-04:00

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

10/17/11 Workout

2011-10-17T19:12:00.002-04:00

M-100 @ 3:00

10/15/11 Workout

2011-10-15T16:26:00.002-04:00

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

10/13/11 Workout

2011-10-13T15:11:00.002-04:00

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

2011-10-12T11:34:00.002-04:00

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

2011-10-10T11:30:00.002-04:00

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

10/08/11 Workout

2011-10-08T21:08:00.002-04:00

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

2011-10-06T22:27:00.002-04:00

M-100 @ 3:05

10/04/11 Workout

2011-10-04T12:59:00.002-04:00

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

2011-10-03T11:57:00.001-04:00

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

09/30/11 Workout

2011-09-30T14:36:00.002-04:00

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

09/28/11 Workout

2011-09-28T13:56:00.002-04:00

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

09/26/11 Workout

2011-09-26T11:45:00.004-04:00

55 burpees @ 3:37

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

09/24/11 Workout

2011-09-25T18:40:00.001-04:00

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

09/22/11 Workout

2011-09-22T12:07:00.003-04:00

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

2011-09-21T11:51:00.002-04:00

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

2011-09-20T18:42:00.001-04:00

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

09/15/11 Workout

2011-09-15T12:22:00.003-04:00

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

2011-09-13T16:45:00.001-04:00

Tire drag around block @ 13 min.

09/12/11 Workout

2011-09-12T15:50:00.002-04:00

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

2011-09-07T16:02:00.001-04:00

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

09/06/11 Workout

2011-09-06T16:39:00.003-04:00

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

2011-09-03T22:44:00.003-04:00

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

2011-09-02T12:18:00.003-04:00

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

2011-09-01T21:29:00.001-04:00

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

08/29/11 Workout

2011-08-29T17:11:00.002-04:00

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

08/27/11 Workout

2011-08-27T22:17:00.003-04:00

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

2011-08-25T20:47:00.001-04:00

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

08/24/11 Workout

2011-08-24T15:08:00.002-04:00

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

2011-08-21T20:20:00.001-04:00

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

2011-08-19T14:37:00.002-04:00

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

08/17/11 Workout

2011-08-17T16:22:00.003-04:00

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

2011-08-15T18:54:00.002-04:00

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

2011-08-14T12:58:00.002-04:00

55 burpees

08/11/11 Workout

2011-08-11T20:41:00.001-04:00

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

08/10/11 Workout

2011-08-10T16:14:00.002-04:00

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

08/05/11 Workout

2011-08-05T22:10:00.002-04:00

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

2011-08-03T12:46:00.003-04:00

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

2011-08-01T18:39:00.002-04:00

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

07/30/11 Workout

2011-07-30T14:42:00.002-04:00

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

2011-07-28T21:02:00.003-04:00

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

2011-07-26T22:15:00.001-04:00

3 rds:

dumbell matrix/ fatburner-6 count

07/24/11 Workout

2011-07-24T21:50:00.001-04:00

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

2011-07-17T12:42:00.003-04:00

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

07/15/11 Workout

2011-07-16T15:15:00.002-04:00

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

07/14/11 workout

2011-07-14T22:17:00.002-04:00

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

2011-07-12T20:58:00.001-04:00

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

07/09/11 Workout

2011-07-10T09:57:00.003-04:00

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

2011-07-06T16:35:00.003-04:00

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

2011-07-04T21:48:00.001-04:00

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

2011-07-02T15:20:00.001-04:00

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

06/28/11 Workout

2011-06-28T16:48:00.003-04:00

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

2011-06-27T20:20:00.002-04:00

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

06/25/11 Workout

2011-06-25T20:45:00.002-04:00

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

2011-06-22T12:56:00.003-04:00

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

2011-06-19T13:48:00.003-04:00

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