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.