01/14/2013

Ducane's "The Destroyer"
Dbl kbs (2-12k)
10 swings / 10 snatchs / 10 front squats / 10 C&P / 10 pushups / 10 bent rows.
Finish: 5- 15 sec pullup holds
              10-1 Burpees

01/11/2013 Workout

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 5- 15 sec pullup holds.

01/09/2013 Workout

5 rds: 5-R/L C&P & squat (12k) / 10 sec pullup hold.
5 rds: 5- thrusters (2-16k) / 10 sec pullup hold.

01/08/2013 Workout

10 rds:
50 jump ropes / 10 rapid pushups / 22 yard sprint / bear crawl back
Totals: 500 jump ropes / 100 pushups / 220 yard sprint / 220 yard bear crawl.

01/07/2013 Workout

10:30 pm: 
11 rds: 5-burpees / 5- bent rows (52# barbell).

01/06/2013 Workout

11 rds: 5-burpees / 10 sec. pullup hold
Finish 100 jump ropes

01/04/2013

10 rds: Burpees w/OHP (2-25# dbs)
3- 45 sec. hold (2-25# dbs @ attention) / 10 sec hold pullup
100 circle curls (10# dbs)

01/03/2013

55 burpees

01/02/2013 Workout

Burpees 10-1
2 rds: 5-divebomber pushups / 15' bear crawl / 5 burpees / bear crawl back.

01/01/2013 Workout

55 burpees
FunkMMA "Arm Pump" (2-10# dbs).
100 forward curls
100 backward curls