December 1 Workout

Clean and Jerk 24k's 85 reps 10 minutes 15/15 skipped 3 sets

Deadlifts 275x5
Burpees w/pushup x10
x5 6:26

Fr Squat 135x5x3
Back Squat 135x5, 185x5, 205x5x3

November 30 Workout

5k running

November 19 Workout

Tire Flips
Jump Roping

November 17 Workout

PPU Pushups 8s
Body Rows 8s
20 minutes

Squats 10s
Swings 10s
Rollouts 10s
10 minutes

November 13 Workout

20 Muscle Ups
25 squats
15 muscle ups
50 squats
10 muscle ups
75 squats
5 muscle ups
100 Squats

October 31 Workout

Mountain Biking

20 Pushups
20 Pullups
20 Sit Up Reach
150s
x5

October 29 Workout

20 hip slaps
10 cleans
5 lunges
150s jump rope

October 20 Workout

10->1
Pullup Burpees
Deck Squats Box Jumps

October 13 Workout

1 min/1 min/30 sec/30 sec
Pushups
Body Rows
Press
Clean
HSPU
Chins
Split Squats
Leg Curls
Front Squats
Swings

September 12 Workout

20 pullups x5
20 pushups x5
20 MB Sit Up Reach x5
run 500 yards x4

27 minutes

August 27 Workout

Mountain Biking - Time Trial

5-4-3-2-1 TGU/Jump Rope 150 f/b
32k-36k-40k-44k-48k

July 28 Workout

Mountain Biking

TGU's/Jump Rope 150's
5 32k
4 36k
3 40k
2 44k
1 48k

July 20 Workout

Yellow/Red, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 10/10/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 10x3
1-arm assisted -10# 5 sets

60/60x8,30/30x8
HSPU 12/8
Pullups 25/15
Pushups 35/20
Body Rows 40/20
Split Squats 40/20
Cable Extensions 35/20
PW Curls 40/20
PW Rollouts 25/15

July 2 Workout

Mountain Biking - Trek

20 HSPU feet on box
20 Body Rows
20 Lunges
Run Around Building
x4

June 23 Workout

15 Double KB Snatches 24k's 12/12/12/8/4/4
25 Jump Rope doubles forwards
15 Box Jumps 42" 10/10/10/6/6/6/6/6
25 Jump Rope doubles backwards

June 6 Workout

x3
20 Hindu Pushups
20 Box Jumps (15/15/15/15)
20 Pullups (15/15/15/15)
20 Cleans 100# (12/12/12/12/12)
1 lap ~500 yards

May 14 Workout

Mountain Biking - Trek, Blackhawk

60 2-arm KB snatches 24ks (10,10,10,10,5,15)
100 Doubles forward
60 box jumps 6x10
100 Doubles backward

~18 minutes

May 5 Workout

Mountain biking - trek

20 Handstand hip slaps
10 chinup hip slaps
5 footup lunges
50 doubles f/b

May 1 Workout

Moutain Biking - Trek

25+ minutes
20 Hindu Pushups
20 Hindu Squats
x5
7 laps 500 yards (2 miles total)

April 17 Workout

Sumo DL (Bed) 12-11-10-9-8-7-6-5-4-3-2-1
HSPU 12-1 (6/6/6/5/5/5/5/4/4/4/4/3.3/3/3/2/4/3/2/1)
Box Jumps 12-11-10-9-8-7-6-5-4-3-2-1
Pushups 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pistols 10-9-8-7-6-5-4-3-2-1
Sit Ups 10-9-8-7-6-5-4-3-2-1