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)