2/2 with Tony J

Warm up 3x:
10x Standing up walk out to plan
20 sec high knees
10 squat jumps

3x12 TRX
Arm over head and drop hip
Bridge with trx in one arm and pull up
Rotate and finish with arms over each side

3x 12
One leg burpee on TRX
Plank knees in
Plank and pike
Plank and rotate with momentum

11/27/12

3 x 20 swings, 56 lbs
3 x 12 reverse lunge, 12 kg

3 x 12 squat press, 12 kg
3 x 12 bent over row, 12 kg
3 x 12 push ups

Cardio Circuit
3 x 30 sec battle rope (focus on moving core and arms and not legs)
3 x 12 burpees
3 x 30 sec plank

11/07/12

Swings - 56 lb

3 x Walking lunge - 12 kg kb in each hand
3 x Leg lifts/knee raise

30 sec battle rope
30 sec shoulder plank
3 x 12 each side side bends  with 25 lb plate

11/3

Squat - bar, 65, 85, 105
Pull ups 3 x 10 w/ wide elastic
Bench 3 x 12, 75
Lat pull, 3 x 12, 66

10/31

Swings - 56 lbs
Single arm bent over rows - 26 lbs
Step up  - 26 lbs

10/24/12

Circuit 1
Courtsy Lunge, KB goblet, 12 kg
1 arm swing alternating arms, 20 times, 12 kg
snatch, 8 kg

Circuit 2
Plank on trx - 40 seconds
diamond push ups - 10

10/17/12

Circuit 1
Reverse lunge, hold KB in goblet, 12 kg
Kettle bell swing - 44 lb
Plank

Squat and shoulder press
Dumbell row, 1 arm

9/22/12

Circuit 1
3 x 12 Row with Rope handle pulled to ears - 33 lbs
3 x 1 each side Turkish get up with weight
Get Around

Circuit 2
Farmer's Walk
Halo

09/05/12

4 x 12 Bench - bar, 85, 85 (10), 85 (10)

inverted row on bosu

step up

trx glute bridge
bosu push up

09/01/12

10x 18 lb single arm snatch


drinking bird
kneel, stand, kneel

09/03/12

4 x 12 dead lift - 55lb, 75 lb, 85 lb, 85 lb
3 x 4 pull ups with resistance band help

3 x 12 44 lb super wide row
4 x 12 dumbbell press 10,15,20,20

08/17/12

Circuit
3 x 10 barbell bench press - 75 lbs
3 x 12 lat pull down - 55 lbs
3 x 2 min row machine (500+ meters)

Circuit
3 x 15 sec pull up hangs
2 x 12 kettle bell shoulder press, 8 kg - 17.6 lbs (not sure about weight)
2 x 12 deadlift, 50 lbs barbell
2 x 12 hold body up and pull knees into chest

08/16/12

Circuit
3 x 12 1.5 squats (all the way down, half way down counts as one) with 8 kg - 17.6 lbs
3 x 12 burpees with push up
3 x 12 oblique side bend- 12 kg - 26.5 lbs

Circuit
3 x 12 1.5 rows, 8 kg - 17.6 lbs
3 x 30 dynamic squats
3 x 30 seconds RKC planks

08/14/12

Circuit
3 x 12 hamstring on foam roller
3 x 12 bosu push ups

Circuit
3 x 12 squat on bosu
3 x 12 tricep press - 10 lbs
3 x 12 lunge on bosu
3 x 12 dumbbell front raise - 10 lbs
3 x 12 step ups
3 x 12 slow mountain climbers

08/11/12

Circuit
3 x 10 Kettle Bell Snatch from the floor with 3 swings - 8 kg - 17.6 lbs
3 x 10 sec Pull Up Hangs

Circuit
3 x 12 Deadlift
3 x 5 second each direction and 10 second plank, Stir the pot

08/08/12

Circuit 1
3 x 12 Goblet Squats - 16 kg - 35.3 lbs
3 x 20 one arm swings - 12 kg - 26.5 lbs
3 x 30 seconds tick tock planks (plank position, hop feet together side to side, if you were looking from above it would look like a pendulum)

Circuit 2
3 x 12 deadlift - 24 kg - 53 lbs
3 x 12 slow mountain climbers

3 x 15 second pull up hang

08/07/12

3 x 10 second pull up hangs

Circuit
3 x 12 Swings, 16 kg - 35.3 lbs
3 x 12 Rows, 12 kg - 26.5 lbs
3 x 12 Squat Lunge, 12 kg - 26.5 lbs
3 x 6 Kettle Bell Push Ups, 8 kg - 17.6 lbs
3 x 12 One Leg Hamstring Bridge
3 x 12 Kettle Bell Press, 8 kg - 17.6 lbs

06/13/12

3 x 12 hamstring curls    Foam Roller
   
Row Machine    5 minutes   

Circuit
3 x 12 Goblet squat,    16 lb 
3 x 12 Swings    16 lb 

Row Machine    5 minutes  

08/02/12

Pull up hangs: body weight, 15 secs   

Circuit 1
3 x 12 Machine Rows    65 2 sets, 55 1 set  
3 x 12 Dumbell Press    20 lbs 2 set, 15 1 set
3 x 12 Push Ups    Shitty Ones

Circuit 2
3 x 30 Swings    32 lbs  
3 x 12 Squat    32 lbs 
3 x 45 sec Plank