Some Curtis Style Workouts

Full Body Weight Lifting (usually 3 sets of 20 reps, 45 seconds to 1 minute rest between exercises)

Thrusters - FULL BODY (legs/back/ shoulders - 3 joint movement)
Chest Fly - 2 joint movement (back and chest -push/pull)
Pushups on TRX - single joint movement (chest)

Walking Lunges - back and legs (only 2 joint movement, so you have to makeup for it!)
Lat pull Down - back
Bicep curl
Tricep Extension

American Swing (overhead)
Bent Over Row
Lateral Raise

2 sets, 20 reps
Dumbell Snatch
Situps


Some of my MET CONS:

50 ski/box/side lunge 0 whatever you wanna call it
200m row
10 thrusters
10 incline situps

5 rounds for time: 1942


25 kb swings
25 GHD situps
25 air squats
25 knees to elbows (plank on floor style!)

5 rounds for time: 20.14


Fight Gone Bad Style Workout:

Number of Reps in 1 minute: 5 execises: repeat 5 times:

SET ONE (NUMBER OF REPS COMPLETED IS IN BRACKETS)

WallBalls (23)
SumoDeadLiftHighPull @ 55lbs (22)
Box Jumps (16)
PushPress @ 55lbs (20)
Rowing (calories burned) 18

SET TWO

WallBalls (24)
SumoDeadLiftHighPull @ 55lbs (24)
Box Jumps (17)
PushPress @ 55lbs (23)
Rowing (calories burned) 19

SET THREE

WallBalls (23)
SumoDeadLiftHighPull @ 55lbs (23)
Box Jumps (17)
PushPress @ 55lbs (17)
Rowing (calories burned) 18

SET FOUR

WallBalls (25)
SumoDeadLiftHighPull @ 55lbs (23)
Box Jumps (17)
PushPress @ 55lbs (20)
Rowing (calories burned) 18

SET FIVE

WallBalls (26)
SumoDeadLiftHighPull @ 55lbs (21)
Box Jumps (16)
PushPress @ 55lbs (15)
Rowing (calories burned) 19


1 ROUND FOR TIME: I did this on your birthday!!!

750m row
50 GHD Situps (glute-ham developer)
50 Sumo Deadlift High pull - 45 lbs
50 Back Extensions
50 WallBalls
50 barbell deadlift
750m row

time: 23:23