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   ""            """           ''          '' '