04/30/14 On Minute 20 minutes

Minute 1- 5 dbl snatchs (2-12k)
Minute 2- 5-dbl thrusters (2-12k)

  On minute 20 minutes:
5-R/L bent rows. (24k)  (100 R / 100 L)

04/29/14 On the Minute 20 minutes

7 Burpees.   Total 140 burpees

04/28/14 Video One of My Favorites

2 rds:

5- thrusters (2-16k)
5 pullups
50 ft spiderman crawl w/ pushup
50 ft lunge walk

04/25/14 On the minute 20 minutes

Minute 1: 5 thrusters (2-16k bells)
Minute 2- 5- pullups.

04/24/14 Wildman and On the minute

Wildman workout:

5-cleans (2-16k bells) / 5 divebomber pushups / 5 yard bear crawl/ 5 burpees / return bear crawl.
5- snatchs                            same as above.
5-OHPress                                     """
5-squats                                        ""        ''
5-cleans                                        ""   " " " "

On the minute:  20 Minutes
5- snatchs (2- 12k bells)  = 100

On the minute: 5 minutes:
5 Alt R/L knee to elbows (plank position)

5- alt R/L sit-thru's 5 minuters.

finish 10 pullups.

04/21/14 Workout

3 rds: 5-thrusters (2-16k) / 5 pullups / 50 ft spiderman craw w/pu / 50 ft lunge walk

04/17/14 On the minute 2- 20 minutes workouts

On the minute 5- hip thrusters (52# bar) 20 minutes
On the minute 5- curls (52# curl bar) 20 minutes

04/16/14 (2) On the Minute 20 Minutes

Minute 1- 5 thrusters (2-16k kbs)  = 50 thruster
Minute 2- 10 ball slams (25# ball) = 100 slams

On the minute 20 minutes:
5- pullups. = 100 pullups.

04/14/2014 Workout

5 rds: 5-thrusters (2-16k kbs) / 5- pushups / 50 ft spider crawl w/ pushups / 50 ft lunge walks
pushups 42 per rd. /  lunges 23 per round.
Total 210 pushups / 115 lunges

FunkMMA Kettlebell Meltdown

25 V-ups
50- snatchs (25-R/L ) 16k
25-pushups
50 2H swings (24k)
50-burpees
50- C & P 25- R/L-16k
50 mountain climbers.

04/10/14 On the Minute

20 Minutes:
Minute 1- 5-thrusters (2-16k kbs)
Minute 2- 5 ring pullups

04/09/14 Workout

5 rds: 5- thrusters (2-16k kbs) /5 pullups /50 ft spider crawl w/pushup/ 50 ft lunge walks
2 rds: R/L roll over to slow 40 yrd sprints.

04/08/14 Workout M-100

M-100.   Whew!  Been awhile.

04/07/14 On the Minute 20 minutes

7 burpees.  (140 burpees)
3 sets: L/R 30 sec. upright holds. (16k kb)
finish: 10 pullups.

04/05/14 Workout

3 rds:
5- thrusters (2-16k kbs) / 5-pullups / 50 ft spiderman crawl w/ pushup / 50' lunge walk

5 rds:
5- R/L snatchs (50# db) / 5- bend over squats (52# bar)

04/03/14 Workout

5 rds:
5-thrusters (2-16k kbs) / 5-pullups / 50 feet spiderman bear crawl w/pushup / 50 ft lunge walks.

04/02/14 On the Minute. 20 Minutes

5 Thrusters (2-16k kbs) = 100 reps.