07/30/14 10 minute workout. 10 jumping jacks / 10 pushups.

Rounds: 10 jumping jacks/ 10 pushups
19 rds:  @ 9:45  190 jacks/ pushups

10/10/ 2012   20 rounds
11/12/2012    21 rounds

07/28/14 On the minute 20 minutes

7 Burpees per minute

Finish with 12 pullups

07/27/14 On the minute 20 / 20

On the minute 20 minutes:
5- ohp / 5 pushups (2-25# dbs)

On the minute 20 minutes:
7- squats (2-25# dbs)

Finish 10 pullups.

07/25/14 On the Minute

20 minutes:
Min-1-5-  5- burpees w/ohp (2-25# dbs)
Min- 6-20 - 3- ""               '' ''''' 5 is too much. dropped to 3 reps

finish 10 pullups

07/22/14 Bodyweight workouts

Exercise 1- 4 minute workout:
Min 1- mountain climbers
Min 2 - Burpees w/o jump
Min 3 - alt to pushup ( on forearms, alt sides to a pushup)
Min 4 - alt left /right punching while on forearms.

Exercise 2:  M-100

Exercise 3: Fatburner:  10 count
knee to elbow. alt L/R (plank position)
R/L sit-thrus
R/L roll outs
burpees
jumping pullups
hanging knees to elbows

07/21/14 Workout

100 yard bear crawl
10 pullups

07/18/14 On the minute

10-10

Min. 1-10    5- thrusters (2-16k)
Min. 11-20  5- pullups

07/17/14 Workout

M-100 

100 yard Bear crawl

10 pullups

07/15/14 Workout Cardio Circuit

Exercise 1:
4-minute exercise:
Min-1 - Burpees w/o jump
Min-2 - Mountain climbers
Min-3 - From forearms, pushup position.  rise to top pushup position, alt every 5 reps
Min- 4- From forearms, alt punching.

Exercise 2:
M-100

Note:  Add Fatburner for exercise 3.  

07/14/14 On the mInue

20 Minutes:
5- Sit-up, Jump up ball slams (25# slam ball)
finish 10 pullups.

07/12/14 On the Minute

20 Minutes;
5- cleans. (2-16K bells)
Finish 10 Pullups

07/11/14 On the Minute

20 minutes:
7- Burpees = 140 reps

07/07/14 Workout. On the minute

Warm up: M-100

On the minute. 20 minutes: 5- pullups.
Min 1-10.  5 pullups
Min 11-20.  3 + 2 singles.

50 ft lunge walks

7/06/14 Workout

Swings (rope, 16K), 10/20/30/40/50
5 rds: 5-R/L roll to jog, 40 yards
80 yard bear crawl
100 foot lunge walks
On the minute: 10 minutes :  Deadlift. 20k + 24 K on pipe.

07/03/14 On the minute

Warm up:  M-100

20 minutes:
Min-1- 8 R/L snatchs (16k)
Min 2 - 8 swings (24k)

07/02/14 On the Minute

Warm up: M-100

On the minute: 20 minutes:
Min- 1 - 10 swings (24k) w/rope
Min 2- 10 goblet squats (20k)