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.