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