03/07/13 Tire Workout

1 round: Full Tire Workout.  Course 150ft  up,150 back.  17" truck tire
Tire drag up/ return backward
bear crawl up/ tire push back
tire toss up / C&P slam back
Tire drag up/ return backward.
Finish w/ 10 pullups.
Personal record; 1st time tire push non stop.

03/06/13 Workout

10-1 Burpees @ 3:03.  (7-6-4)

03/04/13 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 w/ 10 pullups.

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

02/27/13 Workout

5 rds: 10 burpees / 100 feet lunge walks / 5 ring pullups (12k)
Total:50 burpees / 221 lunge walks / 25 pullups.
BRUTAL!!!

02/25/13 Workout

5 rds: 50 Jump ropes / 10 burpees / 5 pullups(12k)

02/24/13 Workout

11 rds: 10 burpees / 5 pullups (12k)
Made Video.

02/20/13 Workout

5 rds: 5-pullups(12k) / 5 ab rollouts / 5 suju slams

02/18/2013 Workout

5 rds: 50 jump ropes / 5 burpees w/OHP (2-25# dbs) / 5-pullups (12k)
5 rds: 50 jump ropes / 5 burpees w/C&P (2-16k bells) / 5 pullups (12k)
Finish 10 pullups (no weights)

Saturday 02/16/13 Workout

10-1 ladder R/L C&P(16k) / snatch
Finish 10 pullups