12/31/10

I. 1500M Row
   30 Squats
   20 PVC Rollouts
   10 Push Ups

II. "2010"
20 Box Jumps/10 Squats
20 Ring Rows/10 Squats
20 lunge Steps/10 Squats
20 Wall Balls (20#)/10 Squats
20 Mountain Climbers/10 Squats
20 Sit ups/10 Squats
20 Weighted Sit ups/10 Squats
20 Push Presses/10 Squats

Time: 11:20

III. Partner Ladders
10 - 1 Thrusters
10 - 1 Burpees
50 Sit ups

12/30/10

I. 3 Rounds
   500m Row
   30 Lunge Steps
   20 PVC Rollouts
   10 Push Ups

II. 5 x 5 Back Squats (105#)

III. 3 Rounds
      15 Wall Balls
      20 Push ups
      30 Overhead Lunge Steps (25#)
      40 Sit ups
      Time: 14:30

12/29/10

I. 2K Row
   30 Squats
   20 PVC Rollouts
   30 OH Squats

II. 5 x 5 Front Squats (95#)

III. 5 Rounds
     12 Deadlifts
       9 Power Cleans
       6 Jerks
      65#
     Time: 7:34

IV. 750m Row/Stretch

12/28/10

7K Row
30:00 minutes

12/27/10

I. 1500m Row
   30 Squats
   20 PVC Rollouts
   30 OHS

II. 2 Rounds
     1 minute @ each Station
     KB Swings
     Sit ups
     REST
     Hang Power Cleans (65#)
     Pull ups
     REST
     Deadlifts (115#)
     Box Dips
     REST

III. Stretch

12/26/10

I. 3 Rounds
   500m Row
   30 Lunge Steps
   20 Sit ups
   10 Push ups

II. Partner Ladders
    1 - 20  DB Thrusters
    15 - 1 American KB Swing
    1 - 10 Goblet Squats

III. Stretch

12/25/10

I. 500m Row
   3 rounds
   30 Lunge Steps
   20 PVC Rollouts
   10 Push up

II. 7K Partner Row
     Switch every 500m; while partner is rowing complete the following:
     50 Situps
     50 Push ups
     50 Squats
     50 Cleans (65#)
     50 Pull ups

III. Stretch

12/24/10

I. 1000m Row
   Tabata Warm up

II. 12 Days of Christmas
     1 Renegade Row (25# DB)
     2 Weighted Step ups
     3 Goblet Squats (16kg KB)
     4 Pull ups
     5 Burpees
     6 Push Presses (25# DB)
     7 American KB Swings
     8 Mountain Climbers
     9 KB Sit ups
     10 Box Dips
     11 Box Jumps
     12 Rocking Chairs

Time: 25:12

III. 50 Ball Tosses
      50 Air Squats

12/23/10

 I found this is the best way to track my workout progress and it has been an invaluable tool over the years. So I am back!

I. 1000m Row
    3 x 30 Lunge Steps, 20 PVC Rollouts, 10 Push ups

II. 5 x 5 Back Squats (Last round @ 95#)

III. 3 Rounds
      10 Deadlifts (115#)
      30 GHD Sit ups