09/30/13 Workout

100 yard bear crawl
5 rds: L/R roll to slow sprint
6 rds: L/R roll to all out sprint /44 yards /various reverse leg exercises
5 rds: 20 sec upright hold L/R (12k) / pullups

09/27/13 Workout

100 yard bear crawl
5 rds L/R roll to slow sprint
4 rds: L/R roll to all out sprint / return w/various leg shuffles (22 yards)
1 rd: L/R  """                 ""                       ""                           " (44 yards)
10-1 dbl OHP (2-16k) / pullups
5 L/R 20 sec hold (12k)

09/25/13 Workout

100 yard bear crawl
5 rds: roll to slow sprint
5 rds: roll to all out sprint (22 yards) / return various reverse foot works

5 rds: 15 sec hold bar pullups / R/L upright hold w/ohp / rack pos. & ohp (2-16k)

09/24/13 Workout 100 yard bear crawl @ 2:24

100 yard bear crawl @ 2:24
5-rds: L/R roll over to slow sprint
5-rds: L/R roll over to all out sprint (22 yards) / return various reverse skips etc

5- rds:  15 sec hold ring pullup / L/R hold (12k) / rack position (2-16k)
2-rds:   ''               """                       ''            '' w/OHP /   ""        """ with OHP                                                                                                                      

Monday 09/23/13 Workout

Warm up;  100 yard bear crawl
5-rds: 5-R/L roll to slow sprint
5 rds: 5-R/L roll to all out sprint (22 yards)

5- dbl swings (2-16k) / 5-divebomber pushups / 5 yard bear crawl / 5 burpees / return bear crawl
5-dbl snatchs   """                      ""                         ""                "" "                  ""                  ""             
5-dbl cleans ""                        ""                                     ""                        ""                   ""
5-dbl OHP  ""                            ""                                   ""                          ""                    ""
5-dbl squats                              ""                                    ""                         ""                              ""

09/20/13 Workout

Warm up;  100 yard bear crawl
5-rds: 5-R/L roll to slow sprint
5 rds: 5-R/L roll to all out sprint (22 yards)
5 rds:  R/L 15 sec. upright hold (12k)
5 rds: R/L 15 sec upright hold and press (12k)
10-1 R/L snatch(16k)/ 2 ring pullups.

09/18/13 100' lunge walk / 50 squats

5 rds: 100' lunge walks / 50 squats @ 20:26

09/17/13 Wjokrout

Warmup:  100 yard bear crawl
5 rds: L/R roll to slow sprint
5 rds: L/R roll to all out sprints
5 rds: 5-ring pullups (12k) / 5 R/L C&OHP (16k)

09/16/13 Workout

10 rds: 5-burpees / 5 pullups (12k)
10 rds:  5-L/R situps (abmat) (12k)
5 rds: L/R 15 sec upright hold (12k)

09/14/13 Workout

warmup 100 yard bear crawl
5-L/R roll to slow sprint
5- 50 jump ropes / 10 pushups / 22 yard sprint

09/13/13 FUNKMMA WORKOUT

5 pullups (12k) with / 10 -1 R/L swing/clean-thruster (16k)
Time: 40 minutes

09/10/13 Workout

Warmup:  44 yard right ape / 44 yard left ape/ 21 yard bear crawl.
5-rds: 5- rollover to slow sprint.
5 rds: 5 rollover to all out sprint / return 14 yard bear crawl.
5 rds: 5-pullups(12k) / 5 suju ball slams / 5 c&slam tire.

09/09/13 Workout

Warm up; 100 yard bear crawl
5 R/L Roll over to slow sprint
5 R/L roll over to fast sprint/ 14 yard bear craw back
5-pullups(12k) / 5 R/L tire slams (rope)

09/05/13 Workout

Warmup:  100 yard bear crawl

5 rds: 5-pullups (12k) / 5-12" plyo pushups / 5-R/L woodchops (12# ball)
5 rds:    """          ""                   """"""             5- SUJU ball slams.   

09/01/13 Workout

10 rds: L/R steps.(bear crawl up, every other step)
20 rds: 5-pullups (12k) / 20 swings (16k)