Wednesday, June 28, 2017

6/28/17 On Minute

103 yard bear crawl 2:15
Min 1-5  (30 sec )finger  grip hold (2-15# dbs)
Min 1-5 (7) burpees / min 6-10 (6) burpees/ Min 11-15 (7) = 100
Miin 1-5 (20 sec) bar hang
Min 1-5 (4) 20 sec hangs
Min 6-10 (3)      "      "
1 min OH hold (2-16k)
Min 1-5   (5) R/L rag bent rows (16k)
Min 6-10  (5) R/L  "    "           "  / revese grip

Monday, June 26, 2017

06/26/17 On Minute

103 yard Bear crawl @ 2:31
Min1-20  (5) burpees w/curls (2-15#'s dbs) 100 reps
Min  1-5 (30 sec) finger holds (2-15# dbs)
Min 1-5 (20 sec ) bar hangs
Min 1-5 (4) ring chin ups
Min 6-10 (3) ring chin ups
1 min overhead hold (2-16k)
1 min horse stance hold (20k)
168 yard suicide run

Friday, June 23, 2017

06/23/17 On mInute

103 yard bear crawl : 2:31
Min 1-10 (5) sit up/ stand up ball slams (25# ball)
Min 1-5  (20 sec) finger hold (2- 15# dbs)
Min 1-5 (20sec) bar hang hold
Min 1-10 (3) ring chin ups
Min 1-5 (20 sec) roll out hold (knees)

Thursday, June 22, 2017

06/22/17 Workout

103 yard bear crawl @ 2:31
Min 1-5 (7) burpees / Min 6-10 (6) burpees / Min 11-15 (7) burpees / Min 16-20 (5) burpees
5- 50 jump ropes

Wednesday, June 21, 2017

06/20/17 Workout

103 yard bear crawl @ 2:17
Min 1-10 (10) pushup position to squat = 100
Min 1-5 (5) ladder pullups (sitting)
Min 1-5 (15 sec ) top of pullup hold
1 min superman hold (ladder) 2nd rung

Monday, June 19, 2017

06/19/17 Workout

3- ballistic chest slap push ups
3- ballistic thigh slap push ups
Min 1-5 (30 sec ) grip hold (2-15# dbs)
1 min OH hold (2-16k)
2- (30 sec) bar hang
2- (20 sec) bar hang
1- min horse stance hold (2-12k). hold between legs
Min 1-5  (5) R/L bent rows (24k)
1- min full squat hold (16k)

Saturday, June 17, 2017

6/16/17 On MInute

LIGHT DAY

Min 1-5 (3) burpees w/ OHP (2-20# dbs)
Min 1-5  (4)  "            "             "
Min 1-5 (5) superman pushups
Min 1-5 (4) roll out holds
3- bar pull ups

Thursday, June 15, 2017

06/15/17 On Minute

43 yard bear crawl/  Return lunge walks
43 yard military crawls, (forearms)  whew! / return lunge walks.
5- R/L roll to sprint
Min 1-5 (5) superman pushups
Min 1-5 (20 sec) hanging hold
Min 1-5 (3) ring chin ups
1 min hold (2- round slugs)  10.5# each
1 min hold (on knees) (12k)
1 min hold (on knees ) 16k
Min 1-5 (5) horse stance squats, elbows touch knees
Min 1-5 (5) R/L bent rows (20k)
Min 1-5 (5) R/L stand up rows (20)
1 min each R/L OH holds  (16k)


06/14/17 On mInute

Min1-5  (7) burpees / Min 6-10 (6) burpees / Min 11-15 (7) burpees75
75 sec OH hold (2-16K)

Min 1-5 (30 sec) grip hold (2-15#)
Min 1-5 (20 sec) bar hanging
5- (30sec) roll out hold
5 x 3 ring chin ups
1- min horse stance hold ( 20k) hang between legs.
1- min full squat hold (20 K)

Tuesday, June 13, 2017

06/13/17 On Minute

105 yard bear crawl  @ @:26
Min 1-10 (5) sit up-jump up ball slams (25#)

Min 11-15 (7) burpees
90 sec over head hold (2- 25# dbs)
1- 1-min over head hold (2-16k kbs)
5- (20 sec ) hanging pull up hold
5 x 3 ring chin ups
1- min horse stance hold ( 2-12k) hang between legs.
1- min full squat hold (20 K)