12/31/13 Workout

55 burpees
20 minutes. On the minute: 8 L/R snatchs (16k)
                                             8 2H swings (20k)
Finish 10 Pullups

12/30/13 Workout

55 burpees: 9-7-5-0
10-1 R/L snatch / C&P (16k)
Finish: 10 Pullups

12/29/13 Workout 10:00 pm

55 Burpees

12/27/13 Workout

5 rds: 5 pullups / 50' bear crawl / 50' lunge walks.
5 rds: 10/10 R/L swings (20k)
2/2 R/L 30 sec hold (12k)

12/24/13 Workout

10 rds: 5 pullups / 50' bear crawl / 50' lunge walk

12/20/13 Workout

10 rds: 5 pullups / 50' bear crawl / 50' lunge walk

Tuesday 12/17/13- 11:00 p.m.

55 Burpees
10 Pullups

Monday 12/16/13 Workout

10 rds: Basement
5-pullups / 5 yard bear crawl / 5 burpees / return bear crawl

12/11/13 Workout On the minute

20 minutes
Min 1- 8 L/R snatchs (16k)
Min 2 - 8 swings (20k)
finish 100ft bear crawl (driveway)

12/09/13 Workout

10-1 Burpees
10-1 L/R Snatch / C&P (16k)
Finish 10 pullups
5 x 2 kip pullups to waist

100 ft bear crawl (up/back in driveway)

Friday 12/06/13 Workout

10 rds: 5-burpees w/ OHP (2-25# dbs) / 5-pullups
10 x 10 dbl squat jumps.

12/03/13 Workout On the Minute

20 minutes.
Min-1- 8 thrusters (2-12k)
Min-2- 8 swings (20k)

12/02/13 Funkmma

20 minutes.  On each minute. (16k) (10 rds)
min-1- 8- L/R snatchs
min 2- 8 2H swings.
Finish 10 pullups

12/01/13 Wildman Workout

10 x 2 rds: 5-divebomber pushups / 7 yard bear crawl / 5 burpees / return bear crawl
3 rds: L/R roll to slow sprint (40 yards)/ return 22 yard var leg workouts
Finish 10 pullups.

5 minute test of 20 minute w/o  Funkmma.. on each minute:
Minute 1- 8-R/L snatchs (16k)
Minute 2 -8- 2H swings
etc.Will try 10 minute and work up to 20 minutes.

11/29/13 Wildman Workout

10 x 2 rds: 5-divebomber pushups / 7 yard bear crawl / 5 burpees / return bear crawl
3 rds: L/R roll to slow sprint (40 yards)/ return 22 yard var leg workouts
Finish 10 pullups.

11/24/13 Workout Tabata20 min.

TABATA 20 min:
rd 1- L/R swings (16k)
rd 2- L/R snatch
rd 3- L / RCleans
rd 4- L/R ohp

10 rds 5 -R/L squats (16k)
finish 10 pullups.

TABATA 20 min.11/22/13 workout

TABATA 20 min:
rd 1- L/R swings (16k)
rd 2- L/R snatch
rd 3- L / RCleans
rd 4- L/R ohp

10 rds 5 -R/L squats (16k)
finish 10 pullups.

11/21/13 Workout

3 rounds:
5 R/L swings(16k) / 7 yard bear crawl / 5 burpees / return bear crawl
5- R/L snatchs            """    "  ""                         ""                  ""
5-R/L cleans                    """"                        """                                """
5-R/L OHP                   """"                            """"                  """"""
5-R/L squats                 """                            """""                    """""

5 R/L roll to 44 yard sprint / return 22 yard leg workouts
finish 10 pullups

11/19/13 Workout

10 rds:
10 R/L swings (16k) / 5 rollouts / 5 hanging knees to elbow

11/18/13 TABATA

Tabata 20 min.


Rds 1-3: R/L squats (16k) / pullups / pushups / squats.
Rds: 2-4 R/L swings / R/L snatch /R/L OHP / hanging knee raises.

Whew!! Better do more of these.

11/17/13 Workout

2 rds:
5-R/L swings (16k) / 5 divebomber pushups / 7 yard bear crawl /5 burpees / return bear crawl
5- R/L snatchs        "" "           ""                                """                      ""                   ""
5 R/L Cleans                             ""                                    ""                    ""              """
5-R/L OHP               "             """                              """"                       """                 ""
5-R/L squats                 ""     """"                                   """"                  """                  """

Finish 10 pullups

11/14/13 Workout

2 rds:
5-R/L swings (16k) / 5 divebomber pushups / 7 yard bear crawl /5 burpees / return bear crawl
5- R/L snatchs        "" "           ""                                """                      ""                   ""
5 R/L Cleans                             ""                                    ""                    ""              """
5-R/L OHP               "             """                              """"                       """                 ""
5-R/L squats                 ""     """"                                   """"                  """                  """

11/12/13 Workout

5 x 2 rds: 5-divebomber pushups / 7 yard bear crawl / 5 burpees / return bear crawl.
finish 10 pullups.

11/11/13 Workout

5 x 2 rds: 5-divebomber pushups / 14 yard bear crawl / 5 burpees / return bear crawl.

11/07/13 Workout

55 Burpees

11/06/13 Workouit

10 rds: 5 diveomber pushups / 7 yard bear crawl / 5 burpees / return bear crawl
Finish 10 pullups.

11/04/13 Workout

5 rds: 5 square yard bear crawl w/burpee every 5 yards
5 R/L roll to slow sprint
2 rds: tire drag up /return backward / alt toss up / return tire push

Friday 11/01/13 Workout

5-pullups (12k) with 10-1 R/L snatch & C&P (20k)

10/31/13 Workout

5 rds: 5- pullups (12k) / 10 R/L swings (20k) / 5 SUJU ball slams
5 rds: 5-pullups (12k) / 5- burpees w/ohp (2-25# dbs) / 5 SUJU ball slams.

10/30/13 Workout

20 rds: 5-pullups / 10 pushups/ 15 squats  Time: 33 minutes

Monday 10/28/13

5 rds: 5 square yard bear crawl w/burpee every 5 yrds.

10/25/13 Workout

5 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
6-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)

5 rds: 5-pullups / 5-pushups w/ L/R "T" press (25# db)

10/23/13 Workout

6 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
5-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)

10/22/13 Workouit

6 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
6-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)

10/20/13 Workout

5 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
6-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)

5 rds: 5-pullups / 5-pushups w/ L/R "T" press (25# db)

10/18/13 Workout

5 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
6-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)

5 rds: 5-pullups / 5-pushups w/ L/R "T" press (25# db)

10/15/13 Workout FunkMMA KB metldown 300

25- "V" ups
50- snatchs (16k)
25 pushups
50 swings
50 burpees
50 C&P
50 mountain climbers

Time: 18:00

MONDAY 10/14/13 Workout

5 rds: 5 square yard bear crawl w/burpee every 5 yrds.
5-L/R roll to slow sprint
6-L/R roll to all out sprint,(44 yards) / return various leg workouts (22 yards)
1-L/R tire toss / return tire push.  (whew!)

10/11/13 Workout

4:00 pm.
5 rds: 5 square yard bear crawl w/ burpees
5 rds: 5 pullups / 10 pushups / 15 squats

10/9/13 Workout

5 rds: 5 square yard bear crawl w/1 burpee every 5 yrds.
5 rds L/R roll to slow sprint
6 rds L/R roll to all out sprint / return var. leg work
10-1 alt. snatch/ C&P (16k)

10/08/13 Workout

Burpees 10-1@ 3:50

10/07/13 Workout

10 rds: slow sprints (weather- raining)
12 rds: all out sprints w/ rev leg work back
5 rds: 5- kip pullups (muscle up tutorial)
4 rds: L/R 20 sec upright hold (12k)
1 rd: L/R 30 sec upright hold.

10/03/13 Workout

5-rds:  5 square yard bear crawl w/1 burpee every 5 yrds
5 rds: L/R roll to slow sprint
6 rds: L/R roll to all out sprint (44 yards) / return variouis leg workouts.

10/02/13 Workout

5-5 square yard bear crawl / 1 burpee every 5 yrds.
20 sets: 3-push press (20k) / 3- hang knee to elbows

10/01/13 Workout

100 yard bear crawl
5 rds: L/R roll to slow sprint
6 rds: L/R roll to all out sprint / return various leg exercises
5 rds: 5 pullups (12k) / 20 sec L/R upright hold (12k)

09/30/13 Workout

100 yard bear crawl
5 rds: L/R roll to slow sprint
6 rds: L/R roll to all out sprint /44 yards /various reverse leg exercises
5 rds: 20 sec upright hold L/R (12k) / pullups

09/27/13 Workout

100 yard bear crawl
5 rds L/R roll to slow sprint
4 rds: L/R roll to all out sprint / return w/various leg shuffles (22 yards)
1 rd: L/R  """                 ""                       ""                           " (44 yards)
10-1 dbl OHP (2-16k) / pullups
5 L/R 20 sec hold (12k)

09/25/13 Workout

100 yard bear crawl
5 rds: roll to slow sprint
5 rds: roll to all out sprint (22 yards) / return various reverse foot works

5 rds: 15 sec hold bar pullups / R/L upright hold w/ohp / rack pos. & ohp (2-16k)

09/24/13 Workout 100 yard bear crawl @ 2:24

100 yard bear crawl @ 2:24
5-rds: L/R roll over to slow sprint
5-rds: L/R roll over to all out sprint (22 yards) / return various reverse skips etc

5- rds:  15 sec hold ring pullup / L/R hold (12k) / rack position (2-16k)
2-rds:   ''               """                       ''            '' w/OHP /   ""        """ with OHP                                                                                                                      

Monday 09/23/13 Workout

Warm up;  100 yard bear crawl
5-rds: 5-R/L roll to slow sprint
5 rds: 5-R/L roll to all out sprint (22 yards)

5- dbl swings (2-16k) / 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl
5-dbl snatchs   """                      ""                         ""                "" "                  ""                  ""             
5-dbl cleans ""                        ""                                     ""                        ""                   ""
5-dbl OHP  ""                            ""                                   ""                          ""                    ""
5-dbl squats                              ""                                    ""                         ""                              ""

09/20/13 Workout

Warm up;  100 yard bear crawl
5-rds: 5-R/L roll to slow sprint
5 rds: 5-R/L roll to all out sprint (22 yards)
5 rds:  R/L 15 sec. upright hold (12k)
5 rds: R/L 15 sec upright hold and press (12k)
10-1 R/L snatch(16k)/ 2 ring pullups.

09/18/13 100' lunge walk / 50 squats

5 rds: 100' lunge walks / 50 squats @ 20:26

09/17/13 Wjokrout

Warmup:  100 yard bear crawl
5 rds: L/R roll to slow sprint
5 rds: L/R roll to all out sprints
5 rds: 5-ring pullups (12k) / 5 R/L C&OHP (16k)

09/16/13 Workout

10 rds: 5-burpees / 5 pullups (12k)
10 rds:  5-L/R situps (abmat) (12k)
5 rds: L/R 15 sec upright hold (12k)

09/14/13 Workout

warmup 100 yard bear crawl
5-L/R roll to slow sprint
5- 50 jump ropes / 10 pushups / 22 yard sprint

09/13/13 FUNKMMA WORKOUT

5 pullups (12k) with / 10 -1 R/L swing/clean-thruster (16k)
Time: 40 minutes

09/10/13 Workout

Warmup:  44 yard right ape / 44 yard left ape/ 21 yard bear crawl.
5-rds: 5- rollover to slow sprint.
5 rds: 5 rollover to all out sprint / return 14 yard bear crawl.
5 rds: 5-pullups(12k) / 5 suju ball slams / 5 c&slam tire.

09/09/13 Workout

Warm up; 100 yard bear crawl
5 R/L Roll over to slow sprint
5 R/L roll over to fast sprint/ 14 yard bear craw back
5-pullups(12k) / 5 R/L tire slams (rope)

09/05/13 Workout

Warmup:  100 yard bear crawl

5 rds: 5-pullups (12k) / 5-12" plyo pushups / 5-R/L woodchops (12# ball)
5 rds:    """          ""                   """"""             5- SUJU ball slams.   

09/01/13 Workout

10 rds: L/R steps.(bear crawl up, every other step)
20 rds: 5-pullups (12k) / 20 swings (16k)

0830/13 Workout Strength Day

5 rds: 5 x 1-pullups (12k) / 5- ladder pushups (platform) / 5 squats (52# curl bar)
5 rds: 5 -pullups (12k) 3 continuous / ''          ''''             ''           ''           ' '' '''
5 RDS 5 Pullups (12k) 4 continuous /   5 ladder pushups (12k)   /  ""    " " " "
total 75 reps each.

08/28/13 Funk MMA KB metldown

25- V- ups
50- snatches (16k)  switched hands
25 pushups
50 swings
50 burpees
50 C&P switched hads
50 mountain climbers

Time 19:25

08/27/13 Windshield Cleaning

Camry & Pickup.  Clean w/ steel wool.
6x 1 R/L Ring pullup w/ towel assist.

08/26/13 L/R Rollover Sprints Video

10 rds:  L/R rollovers
10 rds:  L/R rollovers to slow sprint
10 rds: L/R rollovers to all out sprint
Made video

08/25/13 workout

5 rds:  5-burpees w/ ohp (2-25 dbs) / 5-pullups
5 rds:  5-squat w/ OHP (2-16k) / 5- pullups
100 yard bear crawl.

08/21/13 Workout

10 rds; L/R rollover to slow sprints
8 rds: L/R rollover to fast sprint w/14 yrd bear crawl. (224 yrds)
10-1 R/L C&P  (16k)
5 x 5 L/R windmills (12k)
finish 10 pullups.

08/19/13 Workout

8 rds: L/R rollouts warm ups
8 rds L/R rollouts to 14 yard sprints w/ bear crawl back. (total 224 yard bear crawls)
5- 30 sec hold rollouts (knee position).

08/18/13 Workout

5 rds: 5-burpees / 5- rope pullups
5 rds: 5-burpees w/ OHP (2-25# dbs) / 5-pullups
30 sec hold-2- 25# dbs /  2-16k kbs
D.L.  114#s /  165#s
finish:  100 yard bear crawl.

08/15/13 Workout

1-10 R/L snatch(16k) @ 5:35  = 55 R/L
9-1 - R/L snatch  @10:00   = 45 R/L
Time: 15:35

08/14/13 Workout

1-10-1 Burpees/ 10 swings ea. ladder.
1-10 @ 7:51 
rest
9-1 @ 9:00
Finish 10 pullups

08/13/13 Wildman Video

100 yard bear crawl
4 rds: 5-divebomber pushups / 5 yrd bear crawl / 5 burpees / return bear crawl
Made Wildman video.

08/12/13 Funk MMA KB Meltdown

25 V ups
50 snatchs (16k) 10 R/L
25 Pushups
50 swings
50 burpees
50 C&P
50 Mountain climbers

08/08/13 Workout

5-dbl swings(2-12k) / 20 yard bear crawl w/ 1 burpee every 5 yrds.
5-dbl snatchs      ''                ''                '''               '''              '
5-dbl cleans  ''                    ''                      ''                      '' '
5-dbl OHP        ''                   '                  ''              ''            ' '
5-squats  ''                  ''                ''                    '' ''             '
Finish: 10 ring pullups
10 x 5 squats w/ 52# curl bar.  Hold at top of curl.
100 Jump ropes.

08/06/13 Workout with Trey

6 rds: 5-divebomber pushups/ 5 yard bear crawl / 5 burpees / return bear crawl
3 rds: 10 rapid pushups/ 22 yard sprint
4 rds: Sprint from prone positon (lay on back)
Finish w/ 10 pullups.

08/05/13 Workout KB's with Wildman 1

5- dbl swing (2-12k) / 5 divebomber pushups/5 yard bear crawl /5 burpees / return bear crawl.
5-dbl snatchs    """            ""                 ""                        ""                  ""                    ""
5 dbl cleans         ""                "" ""                                     ""                    """                    ""
5 dbl OHP             ""            """             ""                         ""                   ""                   """
5 dbl squats        """              """               ""                    ""                      ""                     ""
Time :  5:40:33
Finish- 10 pullulps

08/01/13 Workout

12-1 Burpees w/o jump / pullups.
Time 20 miniutes.

07/29/30 FunkMMA Fullbody workout round 1

5 rds: 8-bent rows (2-12k)/ farmer walk
          8-cleans / rack carry
          8-squats / OH carry
          8-OH press / farmers walk
finish w/ 10pullups. 

5x5 ring dips (sitting on bench)

007/26/13 Workout FunkMMA Meltdown 300

25 V ups
25 R/L snatches (16k) (switch hands every 5 reps)
25 pushups
25 2h swings
50 burpees w/pushups (no jumps)
25 R/L C&P(switch hands every 5 reps)
50 mountain climbers(total count)

Time: 17:28

Finish: 10 Pullups

07/23/13 Workout

5 rds: 5-burpees w/OHP (2-25# dbs)/ 5-pullups
6 rds: 5-divebomber pushups / 5 yard bear crawl / 5 burpees/ return bear crawl.
50- 2h swings (24k)

FunkMMA Meltdown 300

25 V ups
25 R/L snatches (16k) (switch hands every 5 reps)  (16K)
25 pushups
25 2h swings
50 burpees w/pushups (no jumps)
25 R/L C&P(switch hands every 5 reps)
50 mountain climbers(total count)
Time: 16:45

Finish w/ 10 pullups.

FunkMMA metldown 300

25 V ups
25 R/L snatches (16k) (switch hands every 5 reps)
25 pushups
25 2h swings
50 burpees w/pushups (no jumps)
25 R/L C&P(switch hands every 5 reps)
50 mountain climbers(total count)

Time: 17:47

Finish 10 pullups.

07/05/13 Fatburner 50 count

50- knee to elbow (plank postion)
50- sit thrus
50- spin outs
50 burpees
50-jumping pullups
50-hanging knee to elbows
50 squats

Time: 26:20

FunkMMA Melt Down 300-Again

Wasn't satisfied w/the time since I logged in at 14:40 in August 2012.  So tried again,,,,,,,,,,,,,,

25 V ups
25 R/L snatches (16k) (switch hands every 5 reps)
25 pushups
25 2h swings
50 burpees w/pushups (no jumps)
25 R/L C&P(switch hands every 5 reps)
50 mountain climbers(total count)

Time:  I screwed up! :(  Thought I was done @ 11:21 then realized I forgot the 25 R/L C&P

I believe I would've been done around 16 minutes.  Still better than 24 minutes.

 

 

FunkMMA Melt Down 300

25 V ups
25 R/L snatches (16k)
25 pushups
25 2h swings
50 burpees w/pushups (no jumps)
25 R/L C&P
50 mountain climbers(total count)

Time 24:07

Funkmma fullbody workout round 1

5 rds: 8-bent rows (2-12k)/ farmer walk
          8-cleans / rack carry
          8-squats / OH carry
          8-OH press / farmers walk
finish w/20 kip pullups. 

06/27/13 Metabolic Punch

Due each round twice, short break next round same. etc (2- 12k)

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats/
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings 
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings 

Finish: 10 pullups /
2 rds: 5-divebomber pushups / 5 yard bear crawl / 5 burpees/ return bear craw.

06/26/13 15 min exercise

14 rds:  3-pullups / 3-R/L snatches(16k)/ 3- goblet squats

Finish w/10 pullups / 10 R/L snatches/ 10 goblet squats

06/24/13 15 min exercise w/ 3 exercises

Non-stop:

3 R/L bent rows (16k)
3- R/L C&P
3- Goblet Squats.
Total: 16 rds:
Finish 10 pullups.

6/17 to 6/16 Landscape work

06/15/13 15 min 3 exercises

3 exercises @ 3 reps ea. for 15 min. non-stop:  Pullups/ pushups / R/L rev lunges.

21 sets.

06/13/13 Workout OC MD

Walk boardwalk.

06/12/13 Workout OC MD

5 rds: 50 jump ropes / 10 pushups / 50 yrd skips / bear craw 25 yards.
5 rds: 5- divebomber pushps / 5 yrd bear crawl / 5 burpees / return bear crawl

06/11/13 Workout Ocean City MD

12 rds: 5-burpees / 5 pullups
3- rds: 50 jump ropes / 5 bench jumps

06/06/13 Wildman Workout

4 x 2 rds: 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl.
(Alternating various primal moves.)

06/05/13 tire workout.

Tire Workout:  Course 150 feet:

2 rds:  Lateral tire toss up / return tire push .
           Clean & throw / return tire push

2 rds: 5 divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl

Finish: 5 rds: 5 burpees / 5 pullups.

06/1/13 Workout

10 rds: 5-burpees / 5- C&P (2-16k) / 5 pullups.

05/31/13 Tire Workout

Tire Workout:  Course 150 feet:

2 rds:  Lateral tire toss up / return tire push .
           Clean & throw / return tire push

2 rds: 5 divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl

Finish 10 pullups.

05/30/13 Workout

Small workout:
4 x 5 muscleup practice
10 pullups

05/28/13 FunkMMA Fullbody Workout #1

3 rds: Using KBs (2-16k)
8- Bent Rows / 20 yard farmer walk
8- Cleans / return 20 yard rack carry
8-Squats / Overhead carry
8- Overhead presses/ return farmerwalk
Finish w/ 10 pullups.

05/27/13 Workout

45 /15 w/ 16k kb
R/L swings / 5-divebomber pushups / 5-yard bear crawl / 5 burpees / return bear crawl
R/L snatchs                ""             '''                 '''                         ''                         '''
R/L cleans / """"                     """                       '''                           '''                         '
R/L OHP /               ''                    ''                      ''                             ''                 ''
Goblet Squat / ''                  ''                            '''                               ''         ''''
Finish w/ 10 pullups

05/24/13 Workout

5 x 5- step climbs (2 per step, hands on steps)
2 rds:  10-R/L renegade rows w/ pushups  (25#db)
10-R/L High Pulls
10-R/L OHP

05/21/13 Workout

2 rds: Funk MMA Roberts  45 sec /15 sec rest  each arm.


5 R/L Swings (16k) w/ bodyweight circuit

5 R/L snatches w/ bodyweight circuit

5 R/L cleans w/ bodyweight circuit

5 R/L OHP w/ bodyweight circuit

5 Goblet squats w/ bodyweight circuit.

  Finish 10 pullups

05/20/13 Workout

10 rds: 5- burpees / 5-pullups.

05/15/13 Workout

FunkMMA Fullbody db workout 1

3 rds: 8- bent rows (2-16k) - 20 yard farmer walk
          8- hang cleans - return rack carry
          8- squats - OH carry
          8- OHP return farmer walk.

1 rd: 5-divebomber pushups / 5 yard bear crawl / 5-burpees / return bear crawl

Finish 10 pullups.

05/14/13 Workout

During commercials:

2x50 squats
2x 25 pushups.

05/13/13 FunkMMA Fullbody db workout 1

3 rds: 8- bent rows (2-16k) - 20 yard farmer walk
          8- hang cleans - return rack carry
          8- squats - OH carry
          8- OHP return farmer walk.
Whew! this fooled me.

05/10/13 Workout

3x 2 rds:  5-Divebomber pushups / 5 yard bear crawl / 5-burpees / return bear crawl

05/06/13 Workout 100 yard lunge walk (35# sandbag) #1

100 yard lunge walks w/ 35# sandbag @ 4:59

05/03/13 Workout

5 rds: 50 jump ropes / 5-18" platform jumps / 10 pushups/ 40 yrd. skip/ 22 yrd bear crawl
5 x 5 ring pullups

05/01/13 Metabolic Punch w/Bodyweight

Metabolic PunchDouble bells.(2-12k)

Bodyweight = 5 yrd forward,/ RT / Rev / Left Bear crawl w/1 burpee every 5 yrds.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats/w/bodyweight after ea. exercise
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings   "      " ""             "" """"
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings   ""            """           ''          '' '

04/29/13 Workout

55 Burpees @ 3:09

04/27/13 Workout

Bodyweight = 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl

5 R/L Swings (16k) w/ bodyweight circuit

5 R/L snatches w/ bodyweight circuit

5 R/L cleans w/ bodyweight circuit

5 R/L OHP w/ bodyweight circuit

5 Goblet squats w/ bodyweight circuit.   Finish 10 pullups

04/26/13 Workout New

Bodyweight = 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl

5 R/L Swings (16k) w/ bodyweight circuit


5 R/L snatchs w/ bodyweight circuit

5 R/L cleans w/ bodyweight circuit

5 R/L OHP w/ bodyweight circuit

5 Goblet squats w/ bodyweight circuit.

04/24/13 Workout new

Bodyweight circuit = 5 yrd forward / 5 yrd Rt side bc / rev. bc / left bc.( each 5 yrd with 1 burpee)
equals ( 20 yard bear crawl and 4 burpees)

5 R/L Swings (16k) w/ bodyweight circuit
5 R/L snatchs w/ bodyweight circuit
5 R/L cleans w/ bodyweight circuit
5 R/L OHP w/ bodyweight circuit
5 Goblet squats w/ bodyweight circuit.

04/23/13 Workout

FunkMMA: 45/15 (16k)

2 rds: 45sec work/15sec rest (16K)

Rt swings
Lf swings

Rt snatch
Lf snatch

Rt Cleans
Lf Cleans

Rt OHP
Lf OHP

Goblet squat Finish 10 pullups

04/17/13 Workout New PR!

20 rds: 5-pullups / 10 pushups / 15 squats @ 17:47
New PR!!!!Hoorah.

04/15/13 Workout

6 rds: 5-divebomber pushups / 5 yard bear crawl/ 5 burpees / return bear crawl.

04/13/13 Workout

FunkMMA: 45/15 (16k)

1 rds: 45sec work/15sec rest (16K)


Rt swings
Lf swings

Rt snatch
Lf snatch

Rt Cleans
Lf Cleans

Rt OHP
Lf OHP

Goblet squat   Finish 11 pullups

04/10/13 Workout & Video

8 rds: 50 jump ropes / 5-18" platform jumps / 5-Burpees /w overhead press(2-25# dbs.)
Finish w/ 12 pullups.

Video: Short fulbody workout.

04/09/13 Workout

1 rds: 45sec work/15sec rest (16K)

Rt swings
Lf swings

Rt snatch
Lf snatch

Rt Cleans
Lf Cleans

Rt OHP
Lf OHP

Goblet squat

Finish w/ 2 rds: 5-divebomber pushups / 5 yrd bear crawl / 5 burpees /return bear crawl. 11 pullups

04/08/13 Metabolic Punch


Double bells.(2-12k) Each round done twice.
Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings
Finish w/2 rds wildman: 5 divebomber pushups /5 yrd bear crawl / 5 burpees / return bear crawl
10 ring pullups.

Friday 04/05/13 Workout

2 rds: 45sec work/15sec rest (16K)


Rt swings
Lf swings

Rt snatch
Lf snatch

Rt Cleans
Lf Cleans

Rt OHP
Lf OHP

Goblet squat

Finish w/ 2 rds: 5-divebomber pushups / 5 yrd bear crawl / 5 burpees /return bear crawl

10 pullups

04/04/13 Workout

2 rds: 45sec work/15sec rest (16K)
Rt swings
Lf swings

Rt snatch
Lf snatch

Rt Cleans
Lf Cleans

Rt OHP
Lf OHP

Goblet squat

Finish w/ 2 rds: 5-divebomber pushups / 5 yrd bear crawl / 5 burpees /return bear crawl

10 pullups

04/02/13 Workout

10 rds: 5-pullups (12k) / 10 - R/L swings(16k) / 5 SUJU slams / 10 - Snatch & C&P (16k)

04/01/13 Workout

10-1 Burpees (10-7)-(6-1) No clock
10 ring kips
10 pullups.

03/29/13 Workout

5 rds: 50 jump ropes / 5- 18" platfrom jumps / 5- half-moon twist iranian pushups / 40 yard sprint/
          22 yard bear crawl

Finish 10 pullups

03/26/13 Workout

Tire workout(17" truck tire): 150 ft jog / return backward / bear craw drag / frog push return / tire toss up
clean & slam return.
10-1 dbl snatch (2-12k)-(10-9)-(8-7)- (6-5-4) - 6
5-x3 R/L C&P (20k)
1 x 3 R/L C&P (24k)
finish 15 kip pullups.

03/25/13 Workout

Warmup:  Fatburner
10-1 overhead squats (2-12k)
10-1 SUJU BALL SLAMS( 12# ball)
5- ring kips w/ R/L bench plank

03/23/13 Workout

5 rds: 50 jump ropes / 10 pushups / 44 yard sprint / 22 yard bear crawl
Finish 10 pullups.
5- ring kips from floor (pulled right pectineus)?

03/22/13 Workout

10 rds: 5 divebomber pushups / 5 yard bear crawl / 5 burpees / 5 yard bear crawl / 3 pullups (20k)

03/20/2013 Workout

5 rds: 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl
Finish 10 pullups
3x 5 ring kips. (last set w/5 floor kips for ea. rep)

03/19/13 Wildman

5 rds: 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl
1 rd: fatburner
10 pullups
3 x 5 ring kips.

03/16/13 100 yard bear crawl

5x5 square yards
5 rounds w/ 1 burpee every 5 yards.

03/15/13 100 yard bear crawl

5x5 square yard
5 rds: w/burpee every 5 yards.

03/14/13 Metabolic Punch

Metabolic Punch workout. (2-16k bells) 3 rds:
After each exericse 5 burpees / 3 pullups (20kbell)

10 swings / 8 cleans / 5 presses / 5 squats
Finish w/ 10 pullups.(no weights)

03/11/13 Workout

Tire workout: 150 ft course, 17" truck tire:
Drag up / return backward / R/L toss up / frog leap push back / C&P & slam up / R/L toss back
5 rds: 5 dbl C&P(2-16k bells) / 3 pullups (20k bell)

03/08/13 Workout Stength Day

Metabolic Punch

Double bells.(2-16k) 2 x ea. rd.  Took my time

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats

Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings

Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings   Finish w/ 10

Finish w/10 x 3 pullups (20k)

03/07/13 Tire Workout

1 round: Full Tire Workout.  Course 150ft  up,150 back.  17" truck tire
Tire drag up/ return backward
bear crawl up/ tire push back
tire toss up / C&P slam back
Tire drag up/ return backward.
Finish w/ 10 pullups.
Personal record; 1st time tire push non stop.

03/06/13 Workout

10-1 Burpees @ 3:03.  (7-6-4)

03/04/13 Metabolic PUnch

Do two continuous rds.non-stop before moving to next round. 20-40 sec. break in between. (2-12K)

Double bells.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats

Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings

Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings   Finish w/ 10 pullups.

Andrea Ducane workout:  Metabolic Punch. 

Do two continuous rds.non-stop before moving to next round. 20-40 sec. break in between. (2-12K)
Double bells.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings

02/27/13 Workout

5 rds: 10 burpees / 100 feet lunge walks / 5 ring pullups (12k)
Total:50 burpees / 221 lunge walks / 25 pullups.
BRUTAL!!!

02/25/13 Workout

5 rds: 50 Jump ropes / 10 burpees / 5 pullups(12k)

02/24/13 Workout

11 rds: 10 burpees / 5 pullups (12k)
Made Video.

02/20/13 Workout

5 rds: 5-pullups(12k) / 5 ab rollouts / 5 suju slams

02/18/2013 Workout

5 rds: 50 jump ropes / 5 burpees w/OHP (2-25# dbs) / 5-pullups (12k)
5 rds: 50 jump ropes / 5 burpees w/C&P (2-16k bells) / 5 pullups (12k)
Finish 10 pullups (no weights)

Saturday 02/16/13 Workout

10-1 ladder R/L C&P(16k) / snatch
Finish 10 pullups

02/15/2013 Workout

6 rds:  50  jump ropes / 10 pushups / 40 yard sprint / 22 yard bear crawl.

02/14/2013 Workout

10 rds: 5 pushups w/ L/R renegade row & R/L T-press (2-25#) / 5- pullups (12k)
Finish 10 OHP (2-25# dbs)

02/13/2013 Workout

20 minute Tabata:
Rd 1 -  Swings (16k)
Rd 2 - C&P
Rd 3 - Snatch
Rd 4 - ring pullup /w/knee raises

02/11/2013 PERSONAL RECORD

20 rds: 5-pullups / 10 pushups / 15 squats
Time 20 minutes
Major personal record.  Hooo rah!!

02/08/2013 Workout

10 rds: 5- burpees w/OHP (2-25# dbs) / 5 pullups (12k)
5 rds: 5 x 1's pullups (24k)
5 rds: 5 x 1's pullups (24k) / 20 russian plank flops
finish w/ 100 jump ropes.

02/07/2013 Workout

10 rds: basement:
5 pullups / 5 divebomber pushups / 15 ft. bear crawl / 5 burpees / 15 ft bear crawl.

02/06/2013 Workout

10 rds: 5 burpees / 5 pullups(12k) / 10 swings(24k) and 10-1 R/L ladder snatchs & C&P(16K)
finish w/ 100 jump ropes.

Total reps: 50 burpees /50 pullups (12k) / 100 swings(24k) / 30 R/L snatch / 25 R/L C&P

02/05/2013 Workout

5 rds: 5 burpees / 5 pullups / 5 SUJU ball slams

02/04/2013 Metabolic Punch

Metabolic Punch Workout.  See 01/29/2013 (2-12k)
Andrea Ducane workout:  Metabolic Punch. 

Do two continuous rds.non-stop before moving to next round. 20-40 sec. break in between. (2-12K)
Double bells.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings
 
Finish with 100 pullups via laddering.

02/01/2013 Workout

100 jump ropes
2 rds: 50 jump ropes / 10 R/L snatchs (16k)

01/30/2013 Workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups (12k) / 5- bent rows (2-16k)
finish 10 pullups

01/29/2013 Workout

METABOLIC PUNCH WORKOUT (2-12K)
RD 1 -10-swings / 8 cleans /5 presses / 5 squats. w/5 burpees in between each xercise
RD2 - 8 cleans /5 presses /5 squats / 10 swings w/5 burpees in between.  ""
RD 3-5 presses / 5 squats / 8 cleans / 10 swings / 5 burpees in btween    ""
  Finish 20pullups.

01/28/2013 workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups(12k)
5 rds: 50 jump ropes /10 burpees / 5 pullups (16k)

01/25/2013 Workout

5 rds: 50 jump ropes / 10 burpees / 5 pullups(12k) / 5 R/L snatchs(16k)
2 rds:   "" '          ''             '' ' ''            3-2-1f""     ''    '           ''''''

01/23/2013 Workout

5-rds: 50 jump ropes / 10 prisoner squat thrusts / 5-pullups(12k).
1 rds;    ""         ''                 ''            ''''                  5 pullups(16k)
10 R/L snatchs(16k)

01/22/2013 Workout

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

01/21/2013 Workout

5 rds: 10 burpees / 5 pullups (12k)
5 rds: 10 burpees / 5 pullups (16k)
finish: 5-R/L snatches (16k)
Wow!  Surprised.  Didn't feel like working out.

01/20/2013 Workout

5 rds: 50 jump ropes / 10 pushups / 22 yrd sprint / return bear crawl
5 rds: 5 pullups(12k) / 5 suju slams

01/18/2013 Workout

5rds:  50 jump ropes / 5-R/L " T" press ( 25# dbs / 5 pullups

01/16/2013 Workouit

2 rds. Ducane "Destroyer" (2-12k), with Burpees

10 swings / 5 burpees
10 snatchs / 5 burpees
10 squats / 5 burpees
10 C&P / 5 burpees
10 pushups / 5 burpees
10 bent rows / 5 burpees.

01/15/2013 Workout

80 rapid pushups

01/15/2013 Workout

Wildman Workout 2

11 rds: 50 jump ropes / 5- 18" platform  jumps / 5 pullups / 5-divebomber pushups / 15' bear crawl
5-burpees /return bear crawl.

Total Reps: 550 jump ropes / 55 platform jumps / 55 pullups /55 divebomber pushups /330' bearcrawl.

01/14/2013

Ducane's "The Destroyer"
Dbl kbs (2-12k)
10 swings / 10 snatchs / 10 front squats / 10 C&P / 10 pushups / 10 bent rows.
Finish: 5- 15 sec pullup holds
              10-1 Burpees

01/11/2013 Workout

Andrea Ducane workout:  Metabolic Punch. 

Do two continuous rds.non-stop before moving to next round. 20-40 sec. break in between. (2-12K)
Double bells.

Rd 1: 10-dbl swings / 8 cleans/ 5-presses / 5 squats
Rd 2: 8 cleans / 5 presses / 5 squats / 10 swings
Rd 3: 5 presses / 5 squats / 8 cleans / 10 swings.
Finish with 5- 15 sec pullup holds.

01/09/2013 Workout

5 rds: 5-R/L C&P & squat (12k) / 10 sec pullup hold.
5 rds: 5- thrusters (2-16k) / 10 sec pullup hold.

01/08/2013 Workout

10 rds:
50 jump ropes / 10 rapid pushups / 22 yard sprint / bear crawl back
Totals: 500 jump ropes / 100 pushups / 220 yard sprint / 220 yard bear crawl.

01/07/2013 Workout

10:30 pm: 
11 rds: 5-burpees / 5- bent rows (52# barbell).

01/06/2013 Workout

11 rds: 5-burpees / 10 sec. pullup hold
Finish 100 jump ropes

01/04/2013

10 rds: Burpees w/OHP (2-25# dbs)
3- 45 sec. hold (2-25# dbs @ attention) / 10 sec hold pullup
100 circle curls (10# dbs)

01/03/2013

55 burpees

01/02/2013 Workout

Burpees 10-1
2 rds: 5-divebomber pushups / 15' bear crawl / 5 burpees / bear crawl back.

01/01/2013 Workout

55 burpees
FunkMMA "Arm Pump" (2-10# dbs).
100 forward curls
100 backward curls