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.