09/30/15 On minute

Min 1-6   10- burpees.
Min 1-5   4 ring pullups
Min 1-5    4- rollouts

09/29/15 Workout

Min  1-6   10-burpees.

5- R/L snatches (16k) /   5-  sit-up/ jump-up ball slams (25# ball)
5- Goblet squats /               ""               ""                     """
5- R/L swings /                       ""                ""                      ""
5- R/L chest press (floor) /           """                   """"
5- pullups /                                      ""                   """"
5- rollouts /                                    ""                     """""

09/28/15 On Minute

min 1-6    10-burpees

09/25/15 Tire Workout

150' tire drag jog/ return backwards
150' tire drag crawling.
150' tire push
150' R/L lateral tire tossing.
150' clean & slams

2 rds:  5 R/L tire sledgehammer slams (rope)

09/23/15 Workout

Warm up:    Min 1-6   10- burpees

3 rds: 16K

 (16K bell)   5-R/L snatches/ 5- goblet squats - 5-R/L swings / 5- R/L chest press (on floor) - 5- pullups / 5- rollouts.  
160 yard jog.

09/22/15 FunkMMA density Workout

Warm up:  Min 1-5   10- burpees.
(12K bell)   5-R/L snatches/ 5- goblet squats - 5-R/L swings / 5- R/L chest press (on floor) - 5- pullups / 5- rollouts.  

Repeat for 16k bell and 20K bell.

09/21/15 Workout

10 rds:  5- snatches (2-12k) /  5 hanging leg raises
Min 1-5   10- burpees

09/18/15 On minute

Min 1-5    10 burpees

09/17/15 On minute

Min 1-5   10 Brupees
Min 1-5    5 sit-up-jump-up ball slams   (25# ball)

09/16/15 Workout

Min 1-5   10- Burpees
40 yard bear crawl.
40 yard lunge walks (48)
5- R/L roll to sprint.

09/14/15 Workout

80 yard bear crawl
10-1 R/L snatches (16k)
5 x 3 pullups (15# db)

Tabata 20 minutes

Rds 1-3  squats w/ohp (2-12k) / pullups / pushup / squats
Rds 2-4   R/L swings (16k) / R/L snatchs / R/L cleans / R/L ohp.

09/10/15 On minute

min 1-5   10-burpees
Min 1-5    10 R/L swings (16k)
Min 1-5    12 dbl swings (2-12k)

09/14/15 On mInute

Min 1-5   10- burpees

09/03/15 Workout

95 degrees

50 feet spider-man craws w/ pushups (45)
50 feet lunge walks
160 yard jog
Min 1-5    10-burpees