03/31/14 Workout

5 rds: 50 feet bear crawl w/ pushup / 50 feet lunge walks / 5 pullups.

On The MInute 20 minutes

7 Burpees per minute = 140 Burpees.

3/26/14 Week 4 Day 3 Breathe ladder (16k)

5 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 750 swings / 75 breaths

50 feet bear crawl / 50 feet lunge walk
50 feet bear crawl/ 50 reverse lunge walk
10-pullups

3/25/14 Week 4 Day 2 Breathe ladder (16k)

3 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 450 swings / 45 breaths

5- L/R 20 sec inverted holds )16k)
10-pullups
2 rds:  8 R/L C&P (16k) / 50 feet bear crawl / 50 feet lunge walk

3/24/14 Week 4 Day 1 Breathe ladder (16k)

2 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\ 50-5  = 150 swings / 30 breaths

2 rds:  8 R/L C&P (16k) / 50 feet bear crawl / 50 feet lunge walk.

FunkMMA KB melt down

25 V ups
50 Snatchs (16k)  25 R/L
25 Pushups
50- 2H swings
50 Burpees ( no jump)
50- C&P
50 mountain climbers

3/19-14 Week 3 Day 3 Breathe ladder (16k)

5 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4  = 500 swings - 50 breaths
7 rds R/L 20 sec inverted holds, 16k
finish 10 pullups

3/1-14 Week 3 Day 2 Breathe ladder (16k)

3 rds:  Swings to breaths:
10-17 / 20-2 / 30-3 / 40-4\

5-R/L20 second inverted holds. (16k)

03/17-14 Week 3 Day 1 Breathe ladder (16k)

2 rds:  Swings to breaths:
10-1 / 20-2 / 30-3 / 40-4\

5 rds R/L 15 second inverted holds (16k)

03/16/14 Tire workout

3-rds:  150 ft tire drag return backwards
            150 ft  Alt tire toss
            150 fr clean and slam
150 ft sprint / return reverse skiping
150 ft sprint / return side shuffle
150 ft sprint / return side twists
300 ft sprint.

5 rds L/R  30 second inverted kb hold (12k)
3 rds: L/R 15 second    ""               ''(16k

03/15/14 Workout

10 rds: 5-pullups / 10 burpees w/OHP (2-25# dbs )

Thursday 3/13/14

 On the Minute 20 minutes:  6 burpees per minute

10 R/L alt inverted hold (12k kb.)

03/12/14 Breathe Ladder Week 2- Day 3

5- times:  Swings (16k), to controlled breaths  Day-3  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-10

= 750 swings / 150 breaths.
Finish with 10 pullups

2-rds:  50 feet bear crawl / 50 lunge walks.
10 rds: R/L 30 sec inverted hold (12k)

03/11/14 Breathe Ladder Week 2 -Day-2

3- times:  Swings (16k), to controlled breaths  Day-2  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-10

= 450 swings / 90 breaths.
Finish with 10 pullups
10- R/L 30 sec inverted holds (12k kb)
50 feet bear crawl
50 lunge walks.

03/10/14 Breathe Ladder Week 2- Day 1

2- times:  Swings (16k), to controlled breaths  Day-1  (16k)

10-2 / 20-4 / 30-6 / 40-8 / 50-8

= 300 swings / 56 breaths.

Finish with 10 pullups

03/07/14 On the minute 20 minutes

5 pullups per minute @ 20 minutes = 100 pullups alt b/w bar and rings
10 slam balls  ""         @ 20 mnutes   = 200 slams.

03/06/14 Workout Breathe Ladder Day 3

5 times:  Swings (16k), to controlled breaths

10-2 / 20-4 / 30-6 / 40-8

= 500 swings / 100 breaths.

Finish with 10 pullups

RHand weak/ lower back sore

Swing Breathe Ladder (16k)- Day-2

3- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 300 swings - 60  breaths

Swing Breathe Ladder (16k)- Day-1

2- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 200 swings - 40  breaths.