09/26/14 On the Minute 20 minutes

Min 1- 5- goblet clean w/ overhead raise.
Min 2- 5- pullups

40 yard bear crawl
40 yard forward frogger (55 reps)

09/24/14 Wokrout

80 yard bear crawl
50 ft. forward double frogger walk
50 ft. alt R/L single frogger walk

09/23/14 Workout

80 yard bear crawl
2 rds: alt. L/R roll to sprints

09/16/14 On the MInute

20 Minutes:
7- Burpees

09/15/14 Workout

Car tire push 120 ft up and 120ft back
alt. tire toss w/ bear crawl up and back
On the minute 10 miutes: 5- thrusters (2-16k kbs)

09/12/14 Workout

Tire push up and back (120 feet x 2)  car tire
alt tosses up and back
backward toss up and back

09/11/14 On the Minute

1 rd: tire workout: tire drag up (40 yards) / Return backwards
         bear crawl drag up
         return tire push
         alt toss
         clean and slam

10 minutes:
Min-1 - 5 - 18" platform jumps
MIn-1-  5- full ext. puships

50 feet overhead farmer walk (2-16k)
50 feet rack position walk

09/10/14 On the minute

20 Minutes:
Min 1- 5 OHP (2-16k)
Min 2- 5- pullups

09/08/14 On the Minute

20 minutes - 5- sit up - jump-up ball slams (25# slam ball)
10 minutes - 10- pickup, lift overhead (25# ball)

09/07/14 20 - 80 yard Sprints

1-3 - warmup
4-24- sec    8-19:62        12-17:54        16-16:93      20: skips -27:78
5-23:71      9-19:24         13-17:89       17-16:96 
6-22:21     10-18:11        14-17:67       18-17:38
7-21:00     11-17:23        15-17:61       19-skips

Best time #16 @ 16:93

09/05/14 Workout

20 rds:  5-pullups ,(rope), / 10 pushups / 15 squats.  Time 31 minutes.
3- 80 yard jogs.

09/04/14 Workout

1 rd: 5- R/L swings (16k) / 5 divebomber pushups / 5 yrd bearcrawl / 5 burpees / bear crawl back
          5- R/L snatchs                        same
          5- R/l cleans                            same
          5- OHP                                   same
          5- R/L squats                           same

Time: 6:31

 

On the minute: 10 minutes 5-hanging leg / knee raises

 

168 yard suicide.

09/03/14 Workout

AMRP 5 minutes:  alt R/L snatchs (25# db).   91 reps
On the minute- 11 minutes: 5- hanging leg raises

09/02/14 Workout

2 rds: 5- R/L swings (16k) / 5 divebomber pushups / 5 yrd bearcrawl / 5 burpees / bear crawl back
          5- R/L snatchs                        same
          5- R/l cleans                            same
          5- OHP                                   same
          5- R/L squats                           same

09/01/14 Workout. On the MInute 20 minutes

Minutes 1-10 - 5- bent rows, (2-16k)
   ""        11-20 - 7- bent rows.