12/23/10 Workout

30/30 two rds:
Thruster (2-12k)
pullups
pushups
goblet squats(24k)
swings(24k)
R/L snatchs(16k)
R/L C&P (16)
hanging knee /elbows

12/14/10 Workout

20 minute tabata: 16k kb
Rd-1 R/L swings
Rd-2 R/l snatch
Rd-3 R/L C&P
Rd-4 goblet squats.

12/13/10 Workout

10 to 1 Burpees w/pullups.

12/06/10 Workout

Dumbell Complex warmup
20 minute tabata:
Rd-1 - situp-standup w/ OHP (2-15# dbs)-16
Rd-2 - pullups - 28
Rd-3 - ring pushups -51
Rd 4 - Dead lift 125# -28

12/04/10 Workout

20 minute tabata;
Rds 1-3:
skater lunges
squat jumps
lunge jumps
R/L pistols

Rds 2-4:
swings (24k)
R/L snatchs (16k)
R/L C&P (16k)
ring pullups

11/30/10 Workout

Dumbell complex warmup.
5x10 situp/pushup/stand w/ OHP(2-15#'s dbs0
25 x 1's pullups w/26# wt
pullups 10
27 burpees.

11/28/10 Workout

30/30 3 rds:
Rotational split clean and press
pullups
pushups
dead lift (24k)
swings(24k)
R/L snatch(16k)
R/L C&P (16k)

11/24/10 Workout

20 minute tabata-4 rds:
Rds 1-3 : Knee to elbow/sit thru/spin out/ burpees
Rds 2-4: swings(24k)/R/L snatch(16k)/C&P/ hang knee to elbow

11/23/10 Workout

Tire routine: Course 12o feet: 3 rds:
Drag up / return backwards
tire push up and back

3 x 10 R-band situps

11/22/10 Workout

16 rds:
5 pullups / 10 pushups / 15 squats
Time 19 minutes