12/28/12 Workout

6-8 minute workout: No rest.
25 jump jacks
25 pushups
10- platform jumps (18", squat down).
10-incline pushups
25 jump jacks
Time: 3 rds: 6:16

12/27/12 Workout

5 pullups / 10-1 burpees.

12/24/12 Workout

10 rds:Basement Workout:

5-pullups / 5 divebomber pushups / 5 yard bear crawl / 5 burpees / 5 yard bear crawl.

12/19/12 Workout

20 minute Tabata:
Rd-1-pullups
Rd-2-pushups
Rd-3-L/R stepups (18" platform)
Rd-4-SUJU ball slams

12/17/12 Workout

Tire drag around block (non-stop)
Finish w/15 kip pullups.

12/15/12 Workout

10 rds: 10 pushups / 1 pullup (No rest). Time: 3:34

12/13/12 Workout

Tabata: Rd-1- R/L stepups, (18" platform).
            Rd-2- Squat thrusts.
            Rd 3- Mountain climbers.
            Rd 4- Pushups.
Finish w/10 kip pullups.

12/12/12 Workout

Tabata: Rd 1: R/L swings (16k)
            Rd 2: R/L snatch
            Rd 3: R/L C&P
2rds: 5-divebomber pushups/ 5 yard bear crawl / 5 burpees / bear crawl back
Finish w/ 20 kip pullups

12/11/12 Workout

10 rds: 5-thrusters (2-12k) / 5 ring pullups.

12/10/12 Workout

8rds: 50 jump ropes / 5-burpees / 5 pullups / 5-R/L snatch (16k) @ approx 20 min.

12/06/12 Workout

5 rds: 5- R/L tire slams / 5 divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl.

12/04/12 Workout

6 rds: 5- divebomber pushups / 5 yard bear crawl / 5 burpees / bear craw back. (4-2)

12/03/12 Workout

20 minute Tabata:
Rds. 1 + 3:  jumping jacks / pushups
Rds; 2 + 4: jump ropes / 18" platform jumps.

11/29/12 Workout

8 rds:
50 jump ropes / 10 pushups / 22 yard spring / 22 yard bear crawl
Total: 400 jump ropes / 80 pushups / 176 yard spring / 176 yard bear crawl.

11/26/12 Workout

8 rds: Wildman
5-divebomber pushups / 5 yard bear crawl / 5- burpees / return bear crawl
4-2-2
Finish w/15 kip pullups

11/25/12 Workout

10-1 Burpees

11/24/12 Workout

8:00 a.m.  65 pushups
12:15 p.m  10 rds: 50 jump ropes / 5-18" platform jumps / 5-pullups / 5-suju ball slams. Time 23 min.

11/22/12 Workout

60 rapid pushups /  65 rapid pushups.   (at diff. times.)

11/19/2012 Workout

M-100:  2:57
5-rds: 5- burpees / 5-pullups / 10 R/L  swings (16k)

11/17/12 Workout

5 x 2 rds: 5-divebomber pushups / 5 yard bear crawl / 5-burpees / return bear crawl
Finish w/ 15-pullups.

11/16/12 Workout

Burpees 10-1 @ 3:50

11/15/12 New Video

Made new video 'Ideas" Featuring wildmantraining.com

12/14/12 Workout

5 minute workout.  AMRAP 1 minute for each exercise:
1- pushups
2-squats
3-situps
4-mountain climbers
5-burpees.

12/13/12 Workout

10-6 ladder: 5-pullups/ R/L snatch(16k)/ R/L C&P

11/12/12 Workout

10 minute workout:
21 rds: 10 pushups / 10 jumping jacks.  PR by 1 !!!!!!!OORaaah

11/09/12 Workout

5-rds: 50 jump ropes / 10 rapid pushups / 22 yard sprint / 22 yard bear crawl back.

11/07/12 Workout

60 rapid pushups
5-ring pullups

11/06/12 Workout

4 rds: 5-divebomber pushups / 15' bear crawl / 5-burpees / return bear crawl
5 rds: 5- burpees w/ OHP (2-25# dbs) / 5 pullups.

11/05/12 Workout

10:00 AM  50 rapid pushups
10:00 PM  50 rapid pushups.

11/02/12 Workout

10-1 Burpees w/ 5 pullups.  Time 7:34

10/27/12 Workout

10-1 Burpees @ 2:53    PR!!!!!!!  OOOORAAAH!!!!
Finish with 10 pullups

10/18/12 Workout

100 yards course.  1-burpee every 5 yards bear crawl performed on 5 square yard course.
Time: 3:32
Total: 25 yards bear crawl / 25 yards right bear crawl / 25 yards reverse bear crawl /
          25 yards left bear crawl and 20 burpees.
5 rds: 50 jump ropes / 10 pushups
finish w/10 pullups.

10/14/12 Wokrout

4 rds: 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
2 rds:     ""     ""            "" /      15 ft forward ape / 5 burpees / return reverse ape
2 rds: ""           "" " "    ""  / 15 ft crab walk / 5 burpees / return reverse crab
finish with 100 jump ropes / 10 pullups.

10/12/12 Workout

M-100 @ 2:54

10/11/12 Workout

14-1 burpees w/ pullups @ 20 min.  OOORAH!  PR!!!

10/10/12 Workout

Wildman 10 pushups / 10 jump jacks. (Limit 10 minutes) Goal 500
First time:  20 rds: = 200 ea.
I really don't know about 500???

10/09/12 Workout

3 rds: 10 burpees / bear crawl 15 ft / return rev. bear crawl
2 rds: 10 burpees / forward crab / return rev. crab.
time 7 minutes.
10 rds; 1-R/L C&P (20k) / 1- 10 sec. hold at top of pullup
5 x 1 pullup w/10 sec. hold./ 20 skip ropes.

10/08/12 Workout

5rds: 5-pullups/ 5-thrusters(2-16k) / 5- SUJU ball slams
5 rds: 5-dips / 5- thrusters / 5- rev.Arnold press (rings)
finish w/10 full extension pushups.

01/06/12 Workout

5 rds: 5-thrusters(2-16k) / 5-rev. arnold press
5 rds: wildman: 5-divebomber pushups / 15 ft bear crawl/ 5-burpees /return bear crawl.

10/03/12 Workout

3 rds. fatburner: (10 count)
10-knee to elbows / 10 sit thru / 10 spin outs / 10 burpees / 10 squats / 10 jumping pullups
10 hanging knee to elbows.

10/01/12 Workout

10 rds: 50-jumpropes / 10 explosive pushups / 22 yrd sprint / return 22 yrd. bear crawl
finish w/ 10 kip pullups.
Total: 500 jumpropes / 100 explosive pushups / 220 yrd sprint / 220 yrd. bear crawl.

09/29/12 Workout

M-100 (not timed)

09/28/12 Workout

10 rds: 5- thrusters(2-16k) / 5 -pullups- 5-R/L snatchs
5 rds: 100 jump ropes / 10- explosive pushups / 22 yrd sprint.

09/26/12 Workout

5-rds: 5-divebomber pushups / 15 ft bear crawl / 5-burpees / return bear crawl
2 rds; 5- divebomber pushups / 15 ft forward ape /5 burpees / return reverse ape.
5- burpees w/ohp (2-25# dbs) / 5 pullups.

09/16/12 Workouit

10 pullups.  
10-12 hour days Remodeling kitchen.

09/04/12 Workout

55-burpees non-stop
10 -pullups(natural grip0

09/02/12 Workout

Tabata: 2 rds:
Rd.1-Thrusters(2-12k) / pullups / pushups / squats
Rd-2- R/L swings(16k) / R/L snatch / R/L C&P / hanging str8 leg raises.

08/30/12 Workout

Rds in 10 minute workout.
50 fast jump ropes / 10- explosive pushups / 22 yard srpint
8 rds:

08/28/12 Workout

10 rds:
5-pullups / 20 Lunge walks / 5-divebomber pullups / 15 ft bear crawl / 5 burpees/ return bear crawl /
walk back to pullup bar.
Total: 50-pullups / 200 lunge walks / 50 divebomber pushups / 300 ft bear crawl / 50 burpees.

08/27/12 Workout

5-rds: 5- burpees w/OHP (2-25# dbs) / 5 pullups
5 minutes: 1-min ea. non-stop.
curls (2-15# dbs)
hi pulls ""   ''
squats  ''  '''
pushups
hang knee raises.

08/25/12 Workout

4 rds: 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
2 rds: 5-divebomber pushups / 15 ft forward ape/ 5 burpees / return rev. ape.
2 rds: 5-divebomber pushups / 15 ft forward crab / 5 burpees / return rev. crab.
2 rds: 5-divebomber pushups / 15 ft side crawl / 5 burpees / return side crawl.
Finish 15 kip pullups

08/24/12 Workout

5 rds:  Favorite Pattern
5-pullups / 10-R/L swings(16k) / 10 R/L snatch & C&P / SUJUP ball slams / 5-hanging leg raises.
5-pullups / 10-R/L swings(16k) / 9 R/L snatch & C&P / SUJUP ball slams / 5-hanging leg raises.
5-pullups / 10-R/L swings(16k) / 8 R/L snatch & C&P / SUJUP ball slams / 5-hanging leg raises.
5-pullups / 10-R/L swings(16k) / 7 R/L snatch & C&P / SUJUP ball slams / 5-hanging leg raises.
5-pullups / 10-R/L swings(16k) / 6 R/L snatch & C&P / SUJUP ball slams / 5-hanging leg raises.

08/23/12 Workout

15 rds:
100 jump ropes / sprint 22 yards / walk back / rest 15-30 sec.
= 1500 rope jumps /sprint 330 yards.

08/22/12 Wednesday workout

FunkRobertsMMA:  Kettlebell Melt Down 300
1- 25 V-ups.
2-50 Snatches(16k 25 ea.side)  Changed hands every 5 reps.
3 25 pushups
4-50 - 2H swings
5-50-burpees (w/pushup, no jump)
6-50 C&P (change hands every 5 reps.
7-50 mountain climbers (25 ea side).

Time; 14:46

Monday 08/20/12 Workout

10 rds: 50-jump ropes / 5-box jumps (alt w/side steps), sprint  43 ft from pushup pos./ 5-burpees/
return bearcrawl  15 ft.

08/19/12 Workout

4rds: 5-divebomber pushups / 15 ft bear crawl / 5-burpees /return bear crawl
2 rds: 5 -divebomber pushups / 15 ft forward ape / 5 burpees / return rev. ape.
2 rds: 5-divebombers pushups / 15 ft forward crab / 5 burpees / return rev. crab.
2 rds: 5-divebomber pushups / 15ft bear crawl/ 5 burpees / return bear crawl.
finish with 15 kip pullups.

08/17/12 Workout

10 rds: 5-ring pullups / 5-rollouts / 5-SUJU ball slams.
5 rds: 50 jump ropes / 10-box jumps(18").

08/16/12 Workout

Ross Emamait's Magic 50.  5 rds:
5- R/L snatch(16k)
5-R/L swings
10- burpees
Time: 7:30

08/15/12 Workout

Tire drag around the block. (2290 ft) about 12 min.

08/14/12 Workout

4 rds: 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
2 rds: 5-divebomber pushups / 15 ft side bear crawl / 5 burpees / return side bear crawl
2 rds: 5-divebomber pushups / 15 ft forward ape / 5 burpees / return rev. ape.
2 rds: 5 divebomber pushups / 15 ft forward crab / 5 burpees / return rev crab.
Whew!!!

08/13/12 Workout

5rds: 5 R/L Tornado pullups / 5-side to side dbl mtn climbers(elbow plank) / 5 R/L snatch(16k)
          5-R/L C&P

08/10/12 Workout

10 rds:
50 jump ropes / 5 ring pullups / bear crawl in garage.

08/07/12 Workout

10 rds; 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
Rds: 4-2-2-2.

08/06/12 workout

20 min Tabata:
Rds: 1&3 -thrusters(2-12k) / pullups / pushups /SUJU ball slams
Rds: 2&4-R/L swings(20k) /R/L snatch(16k) / R/L C&P(16k) /hang knee raises.

08/03/152 Workout

Twentys:  Time 21:42  First attempt.

100 jump rope (warmup)
20-burpees
20-thrusters-(2/12k)
20 pullups
20 pushups
20 squts
20 R/L swings (16k)
20 SUJU ball slams
20 R/L snatchs(16k)
20 R/L C&P
20 hanging knee raises

08/03/12

2 rds: 30 sec ea. side.
R/LSumo high pull (25# db)
R/L bent row
R/L OHP w/walk
R/L wt @ shoulder, walk & squats
R/L farmer walk w/ squat.
Finish w/ 2 rds alt ohp (2-25# dbs) sitting position
20 kip pullups.

08/01/12 Wokrout

Tire workout: 2 rds:
150 jog / return backward/ bear crawl / push tire return / toss up/ Clean and slam return.
Finish 12 kip pullups.

07/30/12 Workout

5 rds: 5- leg raise then pullup / 10 R/L swings(20K) / 5-SUJU slams / 10-6 ladder (snatch & C&P 16k)
5 x 2 -5 divebomber pushups / 15 ft bear crawl / 5 burpees /return bear crawl

07/29/30 Workout

M-100 @ 2:53
5 x 2- plyo chair pushups
5x5 chair dips.

07/27/12 Workout

5 rds: 5-thrusters(2-16k) / 5-R/L pushup w/T press(2-25# dbs) /6- pullups.
5 rds: 50 jump ropes/ 5-platform jumps(18")
finsish: 2-rds: 5-divebomber pushups /15 ft bear crawl / 5 burpees / return bear crawl

07/26/12 Workout

15-1 Burpee ladder @ 12 minutes.  dbl digets @ 30 sec rest, single digits @ 15 sec rest.
finish with 2 rds: 5-divebomber pushups /15 ft bear crawl /5 burpees / return bear crawl.
10- pullups.

07/25/12 Workout

Favorite Pattern: ladder 10-6.
6 pullups / 10 R/L swings(16k) / 5-SUJU slams / 10-6 ladder snatch & C&P
5 rds: 100 jump ropes /10 platform jumps(18") / 25 explosive pushups
finish w/ 2 rds: 5 divebomber pushups/15 ft bear crawl / 5 burpees /return bear crawl
  10 pullups.

07/23/12 Workout

5 rds: 5-burpees  w/ohp (2-25# dbs) / 5 pullups. @ 4:28
5 rds: 50 jump ropes / drop to pushup then explode to 14 yard sprint / walk back
2 rds: 5 dive bombers / 15 ft bear crawl / 5 burpees / return bear crawl

07/21/12 Workout

10 rds: 5-dive bomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
finish w/ 10 pullups.

07/19/12 Workout

Wildman page24- 5 minutes: 100 jump ropes / 10 R/L stepups(18") / 25-elev. pushups.
2 rds: @ 4.1/2 minutes. plus 3 @ 19.1/2 minutes total.   Plus 1 extra.
= 600 jump ropes / 60 R/L stepups / 150 elev. pushups.

07/18/12 Workout

10 rds: 10 pushups / 5 R/L bent rows (24k)
4 rds: 5 divebombers / 15 ft bear crawl / 5 burpees/ return bearcrawl.

07/17/12 Workout

5 rds: 6-pullups / 10 R/L swings(16k) / 5 SUJU slams /10-6 ladder snatchs & c&p (16k)
5 minute round wildman jump rope/burpee #1 - 50 jump ropes / 10 burpees.  3-sets.

07/16/12 Workout

21-15-9 (2-16k) thrusters & pullups @ 8:07
5x5 thrusters & pullups
5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
5- dive bomber pushups / 15 ft ape walk / 5 burpees / return reverse ape.
5- dive bomber pushps /15 ft side ape walk/ 5 burpees /return other side
5-dive bomber pushups / 15 crab walk / 5 burpees / return reverse crab.

07/13/12 Workout

5 rds: 100 jump ropes / 10-5 yard bear craw with run back.

07/12/12 workout

10 rds: 5-pullups-10 R/L swings(16k) -5 SUJU slams - 10 - ladder snatch & C&P (16k)
Total: 50 pullups - 100 R/L swings - 50 suju slams - 30 R/L snatch - 25 R/L C&P

07/11/12 Workout

3 rds: 100 jump ropes / 100 ft lunge walks / 50 squats /5 divebomber pushups / 15 ft bear crawl 5-burpees
return 15 bear crawl.

07/09/12 Workout

20 rds: 5-burpees(fist) - 5 pullups (chest) - 5 R/L lunge chops.

07/08/12 Workout

5 rds: 5-pullups-10 R/L swings(16k) - 5 R/L snatch & C&P
5 rds: 5-divebomber pushups - 15 ft bear crawl - 5 burpees - return bear crawl

07/05/12 Workout

15 sets: 3-pullups(12k) / 3-R/L OHP (20k)

07/04/12 Workout

5 rds: 5-pullups / 10 R/L swings(16k) / 5-R/L snatch & C&P
2-rds: 5-divebomber pushups /15 ft bear crawl / 5 burpees /return bear crawl.
1 rd: 5-divebomber pushups /15 ft bear crawl /5 burpees /15 ft forward crab / 5 divebomber pushups
         return- 15 feet rev.crab walk / 5 burpees /15 ft bear crawl.

007/02/12 Workout

20 rds: 5-burpees/ 5-pullups @ 18:48

06/30/12 Workout

5 rds: 5-burpees w/ OHP (2-25#) / 5 pullups
5 x 5 SUJU slams
1-5-1-R/L situp getups (12k)
2 rds: 5-divebomber pushups / 15 feet bear crawl / 5 burpees /return bear crawl.

06/29/12 Workout

5 rds: 5-pullups / 10-R/L swings(20k) / 5 R/L snatch and C&P
5 rds: 5-divebomber pushups /15 feet bear crawl / 5 burpees / return bear crawl.

06/28/12 Workout

5 rds: 5-divebombers/ 15 ft bear crawl/ 5 burpees / return bear crawl
2 rds: ladder 1-5-1 burpees w/ring pullups. (50 reps)

06/27/12 Workout

5 rds:  Wildman workout
5 rds: 5-pullups / 5 divebombers / 15 feet forward crab / 5 burpees / return rev crab

06/22/12 Workout

5-10-15
18 rds: in 18:40 = 90 pullups/180 pushups/270 squats
2 more rds no clock.

06/21/12 Workout

5 rds: 5-pullups/ 5-divebombers/ 30 ft bear crawl
JD Gaddour 3 min. 30 sec ea side.R/L move w/ea rep:OHP(25# db) / squat(db@ shldr) /squat(db hanging).
2 rds: 3-OHP(24k) / 3- rope pullups
50- 2h swings (24k)

06/19/12 Workout

5 rds: 5-pullups / 10-R/L swings(20K) / 5-suju slams / 10-6 ladder R/L snatch- C&P
5 rds: 5-divebombers /15 feet bear crawl /5 burpees / retujrn bear craw.

06/18/12 Workout

5 rds: 5-burpees w/ohp (2-25# dbs) - 5 pullups
55 burpees @ 3:29

06/16/12 Workout

5-rds: 5-burpees w/ohp (2-25# dbs) / 5-pullups
7 rds; 5-divebombers /15 feet bear crawl / 5-burpees/ return bear crawl

06/13/12 Workout

Wildman workout: 10 rds:
5-divebomber pushups / 15' bear crawl / 5 burpees / return bear crawl.
(5 rds cont.)
finisher: 88 feet bear crawl.

06/12/12 Workout

Favorite pattern: 5 rds:
5-pullups / 10 R/L swings(20k) / 5 suju slams / ladder 10-6 snatch-C&P (16k)\
Finish with wildman workout 5 rds:
5-divebombers / 15 feet bear crawl / 5 burpees /return bear crawl.

06/11/12 Workout

Wildman workout; 10 rds:
5-divebomber pushups / 15 feet bear crawl / 5 burpees / return bear crawl
(5 rds: continuous).
followed by:
50 pushups
10 kip pullups

06/10/12 Workout

Wildman workout:
10 rds: 5-divebomber pushups - 15 feet bear crawl-5-burpees . return bear crawl
(first five continuous).
5 x5 pullup w/feet on joist.

06/09/12 Workout

Wildman Johnny Grube workout:  10 rds:
10 pushups - 1 pullup @ 5:45

06/8/12 Workout

Wildman Johnny Grube workout.  10 minute exercise.
5- dive bombers / 15 feet bear crawl / 5 burpees / return bear crawl.
8 rounds @ 8:52
2 rounds not timed.
Note: This one fooled me. re-activated wrist and instep injuries and ran out of gas. Need to do
           more of these.

06/06/12 Workout

Tire drag around block @ 14 minutes.  Total rest 3 minutes( 1-min at each intersection).

06/05/12 Workout

20 minute Tabata
Rds: 1& 4-thrusters(2-12k) - pullups - pushups - R/L OH squat (12k)
Rd 2: R/L swings(20k) - R/L snatch(16k)- R/L C&P - hang knee raise
Rd 3: purple band-curls - hi-pull - OHP - squats

06/04/12 Workout

20 minute Tabata:
Rds 1 & 3: thrusters(2-12k) / pullups / pushups/ squats
Rds 2&4: R/L swings(20k) / R/L snatch(16k) / R/L C&P(16k) / hang knee raises.

05/31/12 Workout

10 rds:
5 Burpees w/ OHP (2-25# dbs) / 5- horizontal pullups (feet on joist)

05/30/12 Workout

55 Burpees @ 3:47
7 x 5 horizontal pullups(feet on joist)

05/25/12

5 rds: 5-thrusteres(2-12k) / 5-pullups/ 5 hang knee raises
5 rds: 5-thrusters """        /10 R/L swings(20k) / 5 hang knee raises

05/23/12 Workout

20 rds: 5-burpees/ 5 pullups  @ 25 minutes

05/22/12 Workout

10 stations @ 16 minutes.  Excellent wod.
1-10 R/L swings (20k) - 5-burpees w/ohp(2-25#) - 3-pullups
2-10 R/L swings (20k) - 5-R/L "T" pushups(2-25#) - 3-pullups
3-10 R/L swings (20k) - 5-R/L see-saw(2-25#) - 3-pullups
4-10 R/L swings (20k) - 5-OH squats(2-12k) - 3-pullups
5-10 R/L swings (20k) - 5-R/L C&P(20k) - 3-pullups
6-10 R/L swings (20k) - 5-sump dead lifts(2-25#) - 3-pullups
7-10 R/L swings (20k) - 5-sitting OHP(2-16k) - 3-pullups
8-10 R/L swings (20k) - 5-R/L snatch(16k) - 3-pullups
9-10 R/L swings (20k) - 5-ballistic pushups - 3-pullups
10-10 R/L swings (20k) - 5-platform jumps - 3-pullups

05/21/12 Workout

55 Burpees @ 3:40

05/20/12 Workout

5 rds: 5-sujup ball slams / 5 R/L tire slams(rope)
5 rds: 5-R/L ohp (20k)
5 rdes; 3-R/L ohp(25k)

05/18/12 Workout

10 rds: 5 burpees / 5 ring pullups.

05/16/12 Workout

TGU's 15 minutes (2 reps ea side 12k) 10 rds:
55 burpees @ 3:51

05/14/2012 Workout

Favorite Pattern 10 rds:
5-pullups / 10-R/L swings(20k) / 5-SUJU slams / 10-1 ladder R/L snatch & c&p(16k)
Reps: 50 pullups / 100 R/L swings / 50-ball slams / 30 R/L snatchs / 25 R/L c&p.

05/12/12 Workout

5-rds: 5-burpees w/ohp (2-25# dbs) / 5 pullups.

05/08/12 Workout

6 rds:  pullover-situp-pushup-squat-curl-ohp-rollout (2-25# dbs)
Made video; 8 exercises into 1"

05/07/12 Workout

6 rds: 5-burpees /5- pullups / 5- R/L swings(16k) /5-R/L snatchs / 5-R/L C&P.
Made video: "Burpees Pullups and Kettlebells".

05/04/12 Workoujt

20 rds; 5-thrusters(2-12k) / 5 pullups @ 28 minutes

05/02/12 Workout

5-rds: 5- burpees w/ OHP (2-25# dbs) / 5 pullups

05/01/12 Workout

5 rds: 5-squat thrusts / 5 pullups / 5-R/L swings(16k) / 5-R/L snatchs /5-R/L C& screw press

04/29/12 Workout

Tried out Animal Conditioning by underground gym.

04/27/12 Workout

1-30sec hold - 30 sec hang pullup.
5 rds: 5-burpees w/ OHP (2-25#) / 5 pullups

04/26/12 Workout

New Video Body Row to Push Up
http://www.youtube.com/watch?v=M5EiaoJwC1Q&feature=youtu.be

04/24/12 Wokrout

55 Buprees and Pullups
Time: 8:07

04/21/12 Workout

20 minute Tabata:
1-pullups -9-7-5-4-4-4-5-5
2-C&P tire(sitting)-5-5-5-5-6-5-5-6
3-Spinal Rock-9-9-9-9-9-9-10-10
4-Squat thrust w/jump(2-25#)-6-6-5-5-5-5-5-5

04/17/12 Workout

Tabata 20 minutes:
Ring pullups:8-7-5-3-3-3-3-3
Swings(20k): 13-12-12-12-12-12-12-12
Snatch(16k): 6-6-6-6-6-6-6-6
C&P (16k from floor): 5-5-5-5-5-5-6-6

04/16/12 Workout

55 burpees @ 3:54. Felt bloated due to binge eating over weekend.
6 minute pushup. Made 6:30. New PR!!!!!!!
Made new video: Pushup to Dip.

04/13/12 Workout

Favorite Pattern:
5-pullups / 10 R/L swings(20k) / 5 situp jumpup slams / 10-1 ladder snatch +C&P(16k)
Time: 34 minutes

04/11/12 Workout

JHashey "Dirty Dozen". Intermediate. 12 reps each
Alt OHP (2-25#)
Burpees
pullups
mountain climbers(total24) 20 sec rest.
bent rows (2-25#)
jump squats
hindu pushups
lunge jumps(total 12) 20 sec rest
halo(12k) total 24 or 12 R/L
burpees w/wts(2-25#) no pushups
hanging knee raises
hanging bicycles(total 24).

5x5 R/L situp getup (16K)

04/10/12 Wokrout

3 rds:
100 jump ropes / 100 feet of lunges / 50 squats @ 14 minutes.

04/070/2012 Workout

10 rds: 5-curl & OHP (2-25#) - 5-pullups - 5-Situp jumpup ball slams

50 x 1's pushup to dip on rings. 10 rung #3 / 40 rung #2

04/03/12 Workout

Progression workout 12;00 pm
50 x 1's- ring pushup to dips. ( chair & platform)

5:00 pm. Same as above feet transfers only. 50 x 1's

04/02/12 Workout

Made new video: Kettlebells and Rollouts
10-1 ladder:
Alt C&P/ Snatchs (2-16k) w/ rollouts

04/01/12 Workout

M-100 @ 3:07

03/31/12 Workout

55 burpees @ 3:25

03/29/12 Workout

10 rds:
5- Thrusters(2-12k)
5-Pullups
5-Wall Pushups
5- Situp Jump up Ball slams
Made video: Alternate full body workout

03/27/2012 Workout

Made new video: Burpees Regular & Reverse
10 x 5 Burpee w/ rev. burpee.

03/25/12 Workout

Funkmma "Destroyer". one min. ea with 15 sec rest
High KB swing(16k)
DB burpees (no jump)(2-25#)
Bicycles
squat-split-squat-split jump
alt. stagger plyo pushups
Rt side plank with db raise(15#)
Lf side plank w/db raise
plyo squat jump(touch floor)
side swings (2-15#)
Sit thru.
Finish with 10-1 ladder see-saw (2-25#)

03/23/2012 Workout

20 rds: 5-10-15
16 rds: 5-pullups-10-pushups-15- squats. Time:18:15
4 rds: Not clocked.

03/20/2012 workout

6 min. pushup@ 5:30
55 burpees @ 3:31
10-pullups

03/19/2012 Workout

6 minute pushup (5:30) PR!

JHashey "Dirty Dozen". Intermediate. 12 reps each
Alt OHP (2-25#)
Burpees
pullups
mountain climbers(total24) 20 sec rest.
bent rows (2-25#)
jump squats
hindu pushups
lunge jumps(total 12) 20 sec rest
halo(12k) total 24 or 12 R/L
burpees w/wts(2-25#) no pushups
hanging knee raises
hanging bicycles(total 24).

03/18/2012

Animal Flow warmup.
6 minute pushup: 4:00 minutes
10 rds: 5-burpees w/ ohp (2-25#) / 5 pullups.

03/16/12 Workout

FunkMMA "Destroyer". 10 exercises, 1 min ea. w/15sec rest. 2 min rest ea.round. 3 rounds.
1-KB high swing
2-DB burpees w/jump (2-25#)
3-Bicycles (elbow-knee)
4-Jump squat,RT split squat, Jump squat, LF split squat.
5-alt. stagger plyo pushups
6-RT side plank w/arm raises(10#)
7-Lf side plank w/arm raises (10#)
8-Squat jumps (touch floor)
9-Side swings (2-20#)
10-sit-thru.
Planning on 2 rds. Ran out of gas after one. Like this one, will be doing more.

03/14/12 Workout

Favorite Pattern: 10 rds:
5-pullups / 10- R/L swings (20k) / 5- suju slams ? 10-1 ladder alt. snatch/c&p.

03/12/2012 Workout

2- rds: Tire workout
Made new video: Coreworkoutvariation.avi

03/11/2012 Workout

105 burpees @ 9:14. (-27 sec from last time).

03/09/2012 Workout

60 Thusters (2-16k) / 60 kip pullups Time 14:50

03/06/2012 Workout

105 Bronco Burpees @ 8:36 Equal 4.91 seconds per burpee.
Made new Video Bronco Burpees.

03/05/2012 Workout

105 Burpees @ 9:41 = 5.533 seconds per burpee. Whew!!

03/04/2012 workout

21-15-9 Thrusters and pullups.(2-16k bells)
Time: 9;00

03/02/2012 Workout

Warm up: Animal Flow
14-1 ladder: Burpees w/ kipping pullups. Crap pullups only half way down.
Time: 21:12

02/29/2012 Workout

Warm up: Animal Flow
Lunge Complex 3 rds: 5-R/L
Wt overhead(2-12k)
Wt front (2-12k)
Zercher (sandbag(35#)
Bag over ea shoulder

5 rds: 5-R/L rotation cleans (sandbag 35#)
Finish: kip pullups: 15-12-9-6-3

02/28/2012 Workout

JHashey workout. 5 rds: Complete all exercises right side then continue with left side.
10- (1) arm pullups on small platform w/ row(25#)
10- OHP (RT lunge position holding Resist. band)
10- Bent rows (standing)
10- OHP (standing)
Finished with 10 pullups

Note: This one surprised me. Lost all energy after 3 rds. had to recoup to finish other 2 rds.

02/27/2012 Workout

Made Mobility Warmup video.

02/24/2012 Workouit

10 rds:
5-L-pullups / 5- situp jump up ball slams / 5- C&P& tire slams(tire 48#)
Made "Core Workout" video.

02/23/2012 Workout

1-arm ropes. 4 positions: stand-kneel-1-arm on floor-plank. 5- Rounds. 10 count each.
2-hands 30 sec.ea;
wave-outercircle
hammer wave-overhead side to side
hammer wave(kneel - overhead side-side(face rear)

10 pullups.

02/22/2012 Workout

Course 50 feet:
1-Lunge walk -side ape- 50 squat jumps(arms behind and up)
2-Forward ape- rev.ape-50 squat jumps("""" """" '' '''
3-Rt. Scorpian - Lf. Scorpian- 50 squat jumps "" '""" ""

02/20/2012 Workout

10-1 ladder: Burpees / R/L C&P(20k)
@ 25 minutes

02/19/12 Workout

10 rds:
5-pullups(12k) /5-R/L (1) arm pushup w/row(25#) / 5-SUJU slams

Animal Flow

02/17/12 Workout

10 rds:
5- ring pullups(12k)/ 10 R/L swings(20k) / 10-1 ladder Snatch/C&P(16k)

02/15/2012 Workout

Animal Flow
55 burpees @ 3:36

02/13/2012 Workout

Animal Flow
55 Burpees @ 3:48 (28 sec. over)

02/12/2012 Workout

Animal Flow
5 rds: 5-burpees(2-25#) / 5 pullups(12k)
5 rds: 5- thrusters(2-16k) / 5 pullups (12k)
5 rds: 5-full ext pushups
5 rds- 5-pullup knee kips.

02/10/12 Workout

10 rds: Favorite Pattern
5- pullups(12k) - 10 R/L swings(20k) -5 SuJU slams-10 1 ladder snatch-C&P
Time:38 min.

02/08/12 Workouit

Animal Flow
10- 1 burpees

02/06/12 Workout

5 -rds: 5- thrusters (2-16k) - 5 pullups (12k)
5 rds: 5- thrusters (2-16k)- pullups; 5 (16k) - 5-(20k) - 5-(24k) - 5-(20k) - 5- (16k)

02/04/12 Workout

10 rds: 5- thrusters(2-16k) / 5- pullups(16k)
pullups- 2 sets of 1 -16K / 20K / 24K

02/02/12 Workout

10-1 burpees

02/01/12 Workout

10 rds;
5-pullups (12k bell) / 10- R/L swings(20k) /5 suju slams / 5 R/L snatch (20k)(alt ea. round with
C&P)

01/31/12 Workout

Animal Flow practice.

01/30/12 Workout

15 rds: 5- thrusters(2-16k) / 5- pullups (12k)

01/26/12 Workout

Favorite Pattern:
10 rds: 5-pullup to chest / 10-R/L swings(20k) / 5- SUJU slams/ with
10-1 ladder R/L snatch & C&P(16k)
Time: 35 min.

01/24/12 Workout

From kettlebell athletics: 2 rds: Repeat left side
6-R- DL (left foot forward narrow stance) 16k
6-cleans
6- snatchs
Right lunge postion
6-cleans
6-C&P
6- C&P w/sit thru

20 sets of 5 pullups

01/23/12 Workout

20 min Tabata;
Rds: 1 +3: R/L swings(16k)
Rds: 2+4: R/L snatch

01/20/12 Workout

Ladder 10-1. 1 min rest between rungs.
Burpees w/ohp(2-25#dbs)
pullups(kipping)
Sujup ball slams.

01/18/12 Workout

14-1 ladder:105 reps ea.
Burpees/pullups
Time: 25 min. Same time as May 2011

01/17/12 Workout

Burpees 28 by funkmma.com
5 rds:
7- Frog burpees.(dbl mountain climber,no jump)
7- jump ups
7-jumping pullups
7-burpees w/pullups.

01/16/12 Workout

12 minute KB workout:
Warm up: 5- R/L TGU (12k)
2 rds:
5-R/L thrusters(16k)
10 R/L swings(16k)
5-R/L windmills(12k)
10 R/L swings(16k)
20- alt tactical lunges(12k)
10 R/L swings(16k)

01/15/12 Workout

10 rds: 5 burpees - 5 pullups. Time:10 minutes.

01/13/12 Workout

Fool around day. (slight headache).
10 sets: 1 R/L snatch(20k) - 10 sec pullup hold (rings, alt grip).
10 sets """ ' ''' (24k) - "" """" ''' ' ''

01/12/12 Workout

From JHashey: 3 rds:
10 sec pullup hold- 10 sec alt bent rows - 10 sec pullup hold - 10 sec alt. OHP. 2 times.
1 minute rest. Repeat for 3 to 5 rds:
I used 2 (16k) bells. 10 seconds is about 12 R/L reps.

01/11/12 Workout

20 minute Stair climber R#2- 30/30 (30sec reg pace-30 sec all out).

01/10/12 Workout

10 rds: Favorite pattern:
5-pullups-10 R/L swings(20k) - 5- suju ball slams- 10-1 ladder snatch & C&P (16k)
35 minutes

01/07/12

5 rds: 5- R/L "T" press (25#) no pushups \ 5 pullups.
5 rds: 5-suju ball slams / 5 rev grip pullups.
some ground work

01/05/12 Workout

20 rds:
5- pullups(nat grip) -5 R/L pushdown(stair climber #2)-10-lunge walks.

01/01/12 Workout

5 rds: (1) minute OH hold(20K) 5- rope pullups
Magic 50: 5 rds; 5-R/L snatchs(16k) / 5 R/L swings / 10 burpees
5 rds: 5 full ext pushups / 5 knee roll outs