12/29/17 Workout Crossfit

3 rounds: 60 squats / 30 knees to elbows / 30 ring push ups.

12/28/17 Workout

Min 1-10 (8) burpees / Min 11-15 (7) / min 16-20 (5) = 140 burpees

Min 1-5 (30 sec fingershold) 2-15# dbs)

5 x (3) chin ups

1-min roman chair w/ 2-15# dbs

12/27/17 Workout

Min 1-5 (30 sec) finger hold (2-15# dbs)
Min 1-10 (8) burpees, Min 10-15 (7) burpees

12/22/17 East High School.

3 rounds;   100 yard bear crawls
50 double bag punches

12/19/17 East High School NEW RECORD!

(5) 100 YARD BEAR CRAWL ( b.c. 262 reps)
200 yard jog @ 1:08
100 yard skipping @ 0:36

12/18/17 Workout

20 rounds:  (5) inverted pull ups (ladders) // ) (5) burpees  100/100

12/15/17 Workout

5 rounds: (3) pullups / (5) divebomber pushups // 34 bear crawls //) (5) burpees //(17 lunges walk)

12/13/17 Workouit

Min 1-10- (8) burpees/ min 10-11- (7) burpees.

12/11/17 Workout

20 x (3) bar pullups / (5) burpees
Min 1-5 (35sec) finger hold 92-15# dbs0
5- rollouts

12/8/17

10 sets (3) ring chin ups / (5) goblet squats (16k0
5- sets (3) ring chin ups / (5) burpees

12/7/17 East High School

100 yard bear crawl
100 yard hand walk out, double mountain climber
200 yard jog  1:06-83
100 yard forward skipping @ 0:37-71
100 yard backward skipping @ 0:55-85

12/4/17 Workout

Min 1-5 (30 sec) finger hold (2-15# dbs ), last rep 1- min
Min 1-10 (8) burpees / Min 11-15 (7) burpees = 115 burpees
10 sets 3- ring pull ups / 5- sumo deadlift (20k)
1 min OH R/L hold (20k)

12/01/17 East High School

100 yard bear crawl
100 yard  hand walk out/ double mountain climber/  = 119 reps
200 yard jog @ 1:06-57
100 yard forward skips @ 0:35-29
100 yard backward skips @ 0:55-72

11/29/17 Workut

Min 1-5 (35 sec ) finger hold,  /cheated by tip of finger hook ridge.
20 rounds of 3- ring chin-ups / 5- SUSU-curl-OHP (2-15# dbs)  60/60
1- min finger hold (2-15# dbs)  ok
5-R/L roll to stand up

11/27/17 East High School

3-100 yards bear crawls
200 yard jog @ 1:02
100 yard Forward skips@ 0:38
100 yards backwards @ 0:55-65
50/50 double punchs

11/24/17 Workout

Min 1-5 (35sec) finger hold (2-15# dbs) FAILED! on 20-25 seconds :((
25-3x ring chin ups /floor bench,(back off floor) (2-16k)  scott sonnon
Min 1-5 (35 sec) finger hold  BETTER

11/25/17 Workout

Min 1-5 (35 sec) finger hold (2-15# dbs)
10 x 3-ring chin ups / 5- situp-standup-ball slam (25# ball
10 x 3  "       "     "    / 3- burpees w/OHP (2-15# dbs)
1-min L/R OH Hold (20k)

Wednesday 11/22/17 East HIgh School

3- 100 yards bear crawl
200 yard jog 1:04
Forward 100 yard skips -0:35
Backward   ""        ""         -0:56
50/50 L/R double punch's

11/20/2017 East High School

(3) 100 yard bear crawls (not timed)
200 yard jog @ 1:10
100 yard Forward skips @ 0:33:96
100 yard backward skips @ 1:10
Dummy:  2 x 50 double punch's

11/15/17 Workout East H.S.

3- 100 yard bear crawl: 2:20 // 2:19// 2:15   (not for time)
100 yard jog @ 0:31-47
100 yard forward skips 0:31-12
100 yard backward skips 0:56-79
job back.

11/13/17 Workout

Min 1-10 -(8) burpees /Min 11-15 (7) // Min 15-20 (6) // Min 20-25 (5) = 170 burpees

Min 1-5 (35sec) finger  hold (2-15 dbs)

Min 1-5 (20 sec) roll out holds

5- superman pushups.

Sunday 11/12/17 10:00 p,m.

Min 1-10 (80 burpees , min 11-15 (7) =115

11/9/17 East HIgh School

100 yard bear crawl: 2:15 // 2:09 // 2:17 = (260 reps)    oohrah! 3- roiunds
100 yard easy run: 0:31-63
Forward 100 yard skipping; 0:35-75
Backward   "      "         "       0:55-80

11/8/ 2017 Workout

Min 1-10 -(8) burpees /  Min 11-15 (7) burpees = 115
min 1-5 (35sec) finger holds (2-15# dbs)
20- (3) ring ups / (5) sumo high pulls. = 60 / 100
10x10 R/L presses (floor)
5x10 pull overs (floor) (2-15# dbs)

11/6 17 Workout

5x5 buprees / elbow pullups / 910 R/L  Turkish Get up. (12k)

11/03/2017 Workout

(2) 5x5 elbow pull ups/ Turkish get up (12k) = 50 each

(2) 5/5    "             "     / (1) R/L TGU  = 50/ 20

 

10/31/17 East High School

100 yard bear crawl @ 2:00 //  2:03
100 yard dash @ 0:25-24 //   0:22-73
100 yard forward skipping @ 0:30-64
100 yard backward @ 0:50
100 yard dash @ 0:19-17

10/30/2017 Workout

Min 1-5 (35 sec) finger holds (2-15# dbs.
20 x 5x5 elbow pullups /  burpees /w curl/OHP (2-15# dbs)

10/27/17 Workout

Miin 1-10 (8) burppes /  min 11-12 (7) burpees = 115
10- (10 sec) finger hold ( 2-20#db)
Min 1-5 (20 sec) bar hangs
1- min L/R OH hold (20k)
NEW: Bicep, 10-  workout: lean forward slowly until arms straight, arms behind.

10/26/17 East H.S.

100 yard bear crawl @ 1:57 //  1:31
100 yard dash @ 0:22-59  // 0:23-29
100 yard forward skipping @ 0:29-75
100 yard backward skipping @ 0:51-96
100 yard dash @ 0:18-59

10/25/17 Workout

Min 1-5 (35 sec) finger hold (2-15# dbs)
4- 5x5 elbow pullups and (30 sec) horse stance hold (20K) 100 elbow pullups / 100 30sec holds
5- pullups

10/24/17 East H.S.

100 yard bear crawl  2:04 // 1:40
100 yard dash 0:24-57 // 0:22-09
100 yard forward skips 0:30
100 yard rev. skips  0:49-58
100 yard dash 0:19-47
Min 1-5 (35 sec) finger holds (2-15# dbs)

10/20/17 Workout

100 elbow pull ups/ 100 burpees w/ Clean & Press (2-15# dbs)
Min 1-5 (35 sec finger holds)  2-15 #dbs
1 min full squat hold (16k)
1- min OH hold (2-16k)
100 yard dash@ 0:30-62 // 0:23-24
100 yard forward skipping @ 0:33-22/  Backward @ 0:54-76
100 Yard dash @ 0:19-83

10/17/17 Workout East High School

100 yard bear crawl @ 1:59  //    1:46
100 yard dash @ 0:25-87  // 0:22-76  //   0:19-27

10/16/17 Workout

100 burpees w/21# vest @15:15
5- (3 sec)  finger holds (2-15# dbs)
1 min. OH hold (2-16k)
10- 5x5 elbow pullups / sit up-stand up- ball slam (25# ball)

10/13/17

Min 1-10 (8) burpees // Min 11-15 (7) burpees = 115
Min 1-5 (35)sec finger hold
1 Min OH L/R hold (20k)
15- 5-elbow pullups / 5- R/L clean-OH press (12k)
5- (5) elbow pullups / 5- superman push ups.
10 chin ups.

10/6/2017 Workout

Min 1-10 (8) burpees /  min-11-15 (7) burpees = 115
Min 1-5 (35 sec) finger holds (2-15# dbs)
min 1-5 (20 sec) roll out hold (knees)
Min -1-5 (10) sec full out holds (knees)
1- min OH hold (20k)  L/R
5 x 5 elbow pull ups (21# vest)

10/04/17 Workout

100 yard bear crawl @ 1:52
100 yard dash 0:28-18 // 0:22-52
100 yard forward skips @0:32-57   9/21/17 was 0:35-56
100 yard backward skips @0:58-44    ""          ''   1:0-19
100 yard dash fast smaller gaits @0:20-27

10/02/17 Workout

100 yard bear crawl @ 2:03
43 yard forearm crawl @ 1:42
43  yard lunge walks (4 1 walks)
Min 1-5 (35 sec ) finger hold (2-15# bds)
1 min OH hold (2-16k)
(4) Alt. Min 1-5 (4) bar pull ups // (4) ring chin ups  total 80
Min 1-5 door jam (5) OH presses, hold at top til next set.

09/29/17 Workout

Jog around block @ 5:03-05. to beginning of drive way.  Should've stopped at hedges
100 yard dash: 0:25-26   //  0:20-88
Min 1-5  (35 sec finger hold ) Right hand only
1- min OH hold (2-12k)

09/27/2017 Workout

Min 1-10 (8) burpees/ 11-15 (7) burpees = 115
Min 1-5 (35 sec) grip hold.   FAILED 4 OUT OF 5 ???
4 rounds 5x5 (5) elbow pull ups (10#) / bent rows (24k)  100 L/R

09/25/2017 Workout

Min 1-5 (35sec) grip hold (2-15# dbs
1-min L/R OH hold (20k)
4 sets 5x5 elbow pullups / goblet squats (16k)  Last 5 x5 (20k)
Min 1-5 (20 sec) bar hold
  5x 5 (4 pullups) / 5- dead lift w/ hi pull (52# curl bar)

9/22/817 Workout

Min 1-5 (35 sec) grip holds (2-15# dbs)
Min 1-5 (20 sec) roll out holds
Min 1-5 (4) bar pullups
(4) 5x5 elbow pullups w/knee raises / (5) superman pushups
Min 1-5 door jam OH presses (hold at top until next rep)

09/21/17 Workout

100 yard bear craw, on grass @ 2:15 / /  2:05

100 yard dash: 0:31-33 // 0:24-88

100 Yard forward skip: 0:35-56 /  Reverse skip @ 1:00-09

100 yard run: 0:20-19

 

09/18/17 Workout

5 rounds; 5x5 elbow pull ups/ superman pushups = 100 each

9/15/17 On Minute

Min 1-5 (35 sec) finger hold (2-15# dbs)
Min 1-5  (50 elbow pull ups (straps)
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chin ups
Min 1-5 (20 sec) roll out hold (knees0
30 (cont.) dead lift (full squat) (2-25# dbs)

9/14/17 Workout

100 yard bear crawl @ 2:09 /  1:49
100 yard dash@ 0:29-30
100 yard skipping@ 0:37-15
100 yard dash @ 0:24-11
100 yard reverse skips @ 1:04-34
100 yard dash @ 0:21-72 (smaller steps and faster)

09/13/17 On MInute

Min 1-5 (6) burpees / Min 6-10) (7) burpees -100
1- min hold (2) 10 1/2 # slugs
Min 1-5 (30 sec fingers hold (2-15 # dbs)
1- min L/R OH hold (16k)
2- 1 min L/R OH hold (20k)
1- min horse stance hold (20k)
30- leg raises (rings)
Min 1-5 door jam OH presses, hold at top until next set.

09/11/17 Tire Workout

100 yard 17 " truck tire drag /  return backwards.
100 yard tire bear craw.
50 yard tire clean and slam

09/08/17 Workout

Warm up 100 yard bear crawl @ 2:15
Min 1-5 (35 sec)gip hold (2-15# dbs)
3x10 knees to elbows (rings)
30-Russian twists (15#)
30-Dead lifts, from full squat (2-25#dbs)
30-renegade (ladder) pulls, feet on floor.

09/6/17 On Minute

Min 1-5 (30 sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
Min 1-5 (20 sec) bar hangs
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chin ups

1- min L/R OH hold (16k)

1-min L/R      ""  "     (20k)

 

5 L/R swings (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R snatch (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R cleans (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R press (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R squat (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

TIME: 9:22

 

08/5/2013 @ 5:40

08/08/2013 @ 4:43  Been a long while.:(

09/5/17 East High School

100 yard bear crawl: 1:42   /  1:44
100 yard dash:  0:25-17   / 0:21-64

09/4/17 On Minute

Min 1-5 (30 sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
Min 1-5 (20 sec) bar hangs
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chin ups
squat/ push ups 1-10-1 @ 6:27 squat/ hand walk out/push up/ hand walk back

09/01/2017 On MInute

min 1-5 (30 sec ) finger hold, last rep 1-min (2 -1 5#  dbs)
100 yard jog 0:34-11
Min 1-5 (5) elbow pull ups
100 yard jog 0:30-10
Min 1-5 (5) burpees w/OH press (2- 15# db)
100 yard dash 0:25-29
MIn 1-5 (5) burpees w/ OH press (   "" "")
100 yard dash 0:23-90

08/30/17 Workout

100 yard bear crawl w/pull up stands @2;05
100 yard bear crawl w/hands @ 1;48
100 yard dash 0:27-33 // 0:25-89 // 0:24-40
Min 1-5 (5) ladder pull ups to stand positon
Min 1-5 (3) ladder pull ups, full reach
Min 1-5 (5) L/R DANCE SQUATS
Min 1-5 (5 ) door jam presses (hold till next rep)

08/29/17 On Minute

Min 1-5 (50) 20 ropes / 6-10 (20 squats / 11-15 (20 sec) run in place
Min 1-5 (20 sec) roll out (knees)
Min  1-5 (10 sec) roll out (feet)
Min  1-5 (3) rope pull ups
Min 1-5 (5) elbow pull ups
1-min L/R OH hold (16k0

08/28/17 On Minute

Min 1-10 (8) burpees / min 11-15 (7) burppes = 115
Miin 1-5 (30 sec) grip hold (2-15 # dbs)
Min 1-5 (20 sec) bar hangs
Min 1-5 (5) elbow pull ups
2- 5 x 1 rope pull ups
Min 1-5 (4) bar pull ups
Mn 1-10 (5) pull over/stand up/ ball slams (25# ball) = 50
1 min horse stance hold (16k kb)
1-min full squat hold 916k)
Min 1-5 door jam OH press, hold at top until next rep 

08/24/17 Workout

100 yard bear crawl @ 2:00
100 yard dash: 0:28-65  / 0:27-49
100 yard skipping: 0:39-07
Min 1-5 (20 sec) roll out  hold

8/23/17 On Minute

Min 1-10-(8) burpees / Min 11-15 (7) burpees = 115
Min 1-5 (30sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
100 yard jog ) 0:31-94
Min 1-5 (20 sec) bar hang
100 yard skipping 0:37-78
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chi8n ups
100 yard skipping  @ 0:34-11
1 min L/R  OH hold (16k)
Min 1-5 (20sec) roll out hold (knees)
Min 1-5 (10 sec) full roll out hold (knees)

08/21/17 On Minute

Min 1-10 (10 burpees / Min 11-15 (7) burpees
Min 1-5 30 sec finger hold (2-15# dbs)
1-min behind neck bar hold
Min 1-5 (5) OH bar press at door jam
Min 1-5 (5) bar OH to back
Min 1-5 (20 sec) bar hangs
Min 1-5 (5) elbow pull ups
Min 1-5 (4) bar pull ups
Min 1-5 (20 sec) roll out hold
Min 1-5 (10 sec ) full roll out hold

08/16/17 On Minute

2- 100 yard bear crawls:2:30 ///1:58\
2- 100 yard dash: 0:30-13 /////0:24-77
1- min back of head stick hold, sit on platform
Min1-5 (5) stick front to behind back
Min 1-5 (5) door jam press
 

8/14/17 On MInute

Min 1-10 (8) burpees / Min 11-15 (7) burpees = 115
Min 1-5 (30 sec) finger hold 92-15# dbs)
Min 1-5 ((20 sec ) bar hang
1- min back of head stick hold, sit on platform
Min1-5 (5) stick front to behind back
Min 1-5 (5) door jam press
Min 1-5 (5) bar pull ups
Min 1-5 (3) ring chin ups
Min  1-5 (5) R/L bent rows (24k)

08/11/17 On Minute

Min 1-10 (8) burpees /  Min 11-15 (7) = 115
Min 1-5 (20 sec) bar hang
Min 1-5 -(10) sec chin up hold
min 1-5 (30) sec finger hold (2-15# dbs)
1 min L/R over head hold  (20k)
Min 1-5 (20sec) roll out hold (knees)
Min 1-5 (10 sec ) full roll out hold(knees)

08/09/17 ON Minute

Min 1-5 (20 sec ) bar hang / 6-10 (15 sec) bar hang
Min 1-5 (4) pull ups / Min6-10 (3) ring chin ups
Min 1-5 (20 sec) finger hold (2-15# dbs)
Miin 1-5 (20 sec) roll out hold, (knees)
Min 1-5 (10 sec) full roll out hold (knees)
Continuous: 1- min horse stance  and 1- min full squat. (16k)
Min 1-10 (3) burpees w/ curl/OHP (2-20# dbs)
100 yard dash: 0:31-02 /

08/8/17 EAST HIGH SCHOOL

100 yard bear crawl, (hips down) 1:59 /  0:1:42

100 yard dash 0;28-87 / 0:24-55 / 0:20- seconds

08/7/17 On Minute

Min 1-5- (7) burpees
Min 6-15 (8) burpees
Min 1-5 (20 sec) ring hangs
Min 1-5 (30 sec) finger hold (2-15) # dbs)
Min 1-5 (4) bar pull ups/  Min 6-10 (3) = 35
Min 1-5 (20 sec) roll out holds
1- min L/R  OH hold (20k)
Min 1-5 (6) R/L bent rows (platform) (20 k)
Min 6-10 (6) R/L bent rows    "           (16k)

08/4/17 On Minute

2- -1- minute finger holds (2- 10.5 # round slugs.
1- min finger hold (2- 15# dbs)
Min 1-5  (20 sec) bar hangs
Min 1-5 (5) 18" platform jumps.
Min 1-5 (5) R/L platform side step overs.
Min1-5 (5) R/L platform side to side push ups
Min 1-15 (8) goblet squats (16k)

THURSDAY 08/3/17 EAST HIGH SCHOOL- VIDEOS

UTUBE Videos:  Bill Coffey

100 yard bear crawl @ 1:28   Personal Record!

100 yard dash  @  0:18 seconds.

https://www.youtube.com/watch?v=z0S4jPuTY80

https://www.youtube.com/watch?v=4FLGmsQEIUw

08/2/17 On Minute

Min 1-5 (30 sec finger hold)  2-15# dbs
Min 1-5  R/L (5 sec) finger hold . 2- L/R 5 sec hold (20# db)
Min 1-5 (20 sec) bar hangs
Min 1-5 (4) bar pull ups
Min 6-10 (3) bar pull ups
Min 11-15 (3) ring chin ups
Min 16-20 (2) ring chin ups
Min 1-5 (20 sec) roll out hold  (knees)
1 -minute horse stance hold (16k)
1 Minute OH hold L/R (20kb)

08/0/17 EAST HIGH SCHOOL WORKOUT

100 yard bear crawl @ ???  Timer F.U>
100 yard bear crawl @ 1:46

100 yard dash @ 0:21-70
100 yard dash @ 0:21-51
100 yard dash @ 21-23

07/31/17 On MInute

Min 1-5 ((7) burpees / Min 6-15 (8) burpees = 115
Min 1-10 (20 sec ) roll out hold.  Min  11-10 (15sec) roll out hold
Min 1-5 (10sec) finger grip (2-15# dbs)
Min 1-10 (5) elbow pull u
1- min L/R OH hold  (20k kb)

1

East H.S. Workout

100 yard bear crawl @ 01:49
100 yard dash @ 022:29 seconds
100 yard Bear Crawl @ 01:58
100 yard dash @ 0:19-95 seconds
1- min grip hold (2015# dbs)
Min 1-5 (20 sec) hang hold
Min 1-5  (4) bar pull ups / Min 6-10 (3) /   = 35
Min 11-15 (3) ring chin ups / 16-20 (2) chin ups  = 25

07/26/17 Workout PERSONAL RECORD!!!! East H.S.

100 yard bear crawl @1:47
100 yard bear crawl @ 1:43
100 yard dash: 0:24-07/ 0:21-43 / 0:19-94 / 0:18-72

07/24/17 East High School Workout

100 yard bear crawl @ 2:11
100 yard dash: 0:28-42 /0:26-02 /0:23-05 /0:21-49

07/19/17 Workout

103 yard bear crawl @ 2:10
Min 1-20 (20 sec) bar hangs
Min 1-5 (4) bar pullups/ 6-15 (3) / 16-20 (3) ring chin ups =65
1-min grip hold (2- round slugs (10.5#)
Min 1-5 (20 sec finger hold (2-15# dbs), last rep 1-min
5 x 5 R/L windmills (7# db)
Min 1-5 (2) 10 sec hold, superman hold per min.
1 min R/L OH hold (20k)

07/18/17 On Minute

Min 1-5 (7) burpees / Min 6-10 (8) / min 11-15 (7) / min 16-20 (6) = 140 burpees

 

7/17/17 On Minute

103 yard bear crawl
Min 1-5 (20sec) bar hang
Min 1-5 (4) bar pull ups / Min 6-15 (3) pull ups
Min 1-5  (20 sec ) roll out holds (knees)
Min 1-5  (20 sec ) roll out sides (knees)
Min 1-5 (5) elbow pull ups (sleeve)
1 minute OH hold (16k)
1 minute horse stance hold (16k)

7/14/17 On Minute

103 yard bear crawl @ 2:18
Min 1-5 (20sec ) bar hang
1- min OH hold (16k)
1-min    "     "    (20k)
Min 1-5 (4) ring chin ups / 6-10 (3) / 11-15 (2)  = 45
Min 1-4 (5) elbow pull ups.

07/13/17 On mInute

EXTREME HEAT AND HUMIDITY

4-168 yard suicides: 1:04-72/ 1:02-19 /0:59-10 /0:55-0911-15
Min 1-10 (8)- goblet squats (16k)
Min 11-15 (5) goblet squats (20k)

07/12/17

103 yard bear crawl @ 2:18
Min 1-5 (20sec ) bar hang
Min 1-5 (4) bar pullups/ Min 6-20 (3) pullups
1- min grip hold (2-10.5# slugs)
1 min hold (2-15# dbs)
Min 1-5 (20 sec) roll out hold (knees)
Min 1-5 (15sec) roll out hold  "
Min 1-5 (15 sec ) side roll out (knees)

07/11/17 On Minute

Min 1-15 (7) burpees
50 R/L mountain climbers
50 R/L imitate jump ropes
Min 1-5 (30sec) roll out hold (knees)
Min  1-5 (30 sec) side roll out hold (knees)
Min 1-5 (20 sec) roll out hold (knees).

07/10/17 On MInute

103 yard bear crawl @ 1:57
1-min finger hold (2-10.5# round slugs)
MIn 1-5 (30sec grip hold (2-15# dbs)
Min 1-5 (20sec) bar hanging
Min 1-5 (4) bar pull ups / Min 1-5 (3) pullups/ min 1-5 (2) pullups/ min 1-5 (2) pullups = 55
Min 1-5 (3) ring pull ups
Min 1-5 (15 sec) elbow hang
1-min (horse stance) hold (20K)
1-min full squat hold (20k)

07/07/17 On minute

Min 1-5 (20 sec ) ring hangs
Miin 1-5 (4) bar pull ups / 6-10 (3) pull ups / 11-15- (2) / 16-20 (2) = 55
Min 1-10 (3) elbow strap pull ups. =30
120 ft farmer grip walk (2-10.5# slugs)
1- min grip hold (2-15# dbs)
1- min R/L OH hold (20k)

07/6/17 Workout

103 yard bear crawl @ 2:21
Min 1-5  (5)  18" platform jumps
4- 168 yard suicides:1:04-37 / 1:03-69 / 1:02-09 / 1:00-15

07/05/17 On Minute

103 yard bear crawl @ 2:17
Min 1-10 (5) sit up / stand up / ball slams (25# ball)
Min 1-5  30 sec) grip hold (2-15 dbs)
1-min OH hold (2-16k)
Min 1-5 (5) R/L towel bent rows (16k)
Min 1-5 (5)   "             ""           "  (20k)
1 min L/R OH hold (20k)
Min 1-5 (4) ring chin ups
Min 1-5  (20sec) bar hang
1-min full squat hold (20k)

7/04/17 On Minute

Min 1-5 (7) burpees / min 6-10 (6) burpees / 11-15 (7) burpees  = 100
Min 1-5  (5) 18" platform jumps
4- 168 yard suicides 1:03:75 / 1:02:54/  0:59:41 /  0:56:59

07/03/17 On MIntue

103 yard bear crawl.  @ 2:23
Min  1-5 (20 sec) bar hang
Min 1-5 (20 sec) bar hang
Min 1-5 (30 sec) finger hold, (2-15# dbs)
1- min (OH ) hold (2- 16k)
120 ft farmer walk (2-16k)
Min 1-5 (30 sec) roll outs (knees)
Min 1-5 (5) roll outs (knees)
Min 1-5 (20 sec ) side roll out holds

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

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

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)

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

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

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)

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

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)

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)

06/12/17 On Minute

Temp:  96 degrees


92 yard bear crawl  
Min 1-5 (7) burpees / Min 6-10 (6) burpees / Min 11-15 (7) burpees
5 - 1-min 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 (20k)
1- min full squat hold (20 K)

06/8/17 On Minute

Min 1-10 (10) Squat thrusts = 100
Min 1-5 (20 sec) finger hold (2-15# dbs)
1 min overhead hold (2-15# dbs)
I min overhead hold (2-20# dbs)
1 min overhead hold (2-25#) dbs
Min 1-5  15 sec hold pull up hanging
Min 1-5  (3) ring chin ups
5- (30 sec) roll out holds (knees)
1 min horse stance hold (16k)

06/07/17 On Minute

Min 1-20 (5) squats w/ curls (2-15# dbs)  100 reps
min 1-5 (20 sec) finger hold (2-15# dbs)
43 yard forward skips/ return backward skips
Min 1-5 (15 sec) pull hanging.
Min 1-5 (3) ring chin ups
1 minute horse stance hold (16k)
75 sec full squat hold (20k)
30/30 sec posture hold.  L = 20k/ R = 16k/  change kbs.

06/06/17 On Minute

Min 1-10  (15) Squats
Min 1-5  (20 sec) grip hold. (2-15# dbs)
Min 1-5 (3) ring chin ups.

06/05/17 Workout

Min 1-5  (8) Squat Thrusts / 6-15 (10) /  16-20 (8)   Total   180
Min 1-5  (20 sec) finger hold (2-15# dbs)
Min 1-5  (15sec) hold pull up hang.
Min1-5  (3) ring chin ups

06/2/17 Workout

468 feet tire push.  17" car tire.
Min 1-5 (15sec) hanging from bar. (str8 arms)
2- 1-min superman pushup hold.
Min 1-5 (30 pull ups
1- min horse stance hold (20k)

6/1/17 Isometric Workout

Min 1-5  (15sec) pullup holds.
Min 1-5  (3) pull ups
1 min horse stance hold (20k
1 min full squat hold (24k)
2- 1-min superman holds
1- 30/0 sec work bench push.

05/31/17 On Minute

Min 1-5 (6) burpees / 6-15 (7) / 16-20  (6) burpees.  Total 130
Min 1-5  (5) R/L towel bent rows (16k)
Min 6-10 (5)  "         "            "      (20k)
Min 11-15 (5) "    bent rows   (24k)
Min  16-20   (50 goblet squats (24k)       

05/30/17 Workout

105 yard bear crawl @ 2:24


ISOMETRIC:
Min 1-20 1- burpee w/R/L "T" press/ curl/ OHP  (215# dbs)
1 min posture hold (2-16K)
Min 1-5 (20sec) fingers grip hold (2-15# dbs)
1-min horse stance hold (20K)
1- min full squat hold (20K)
Min 1-5 (15 sec) ring pull up hold, (str8 arms)
1 min superman hold.

05/29/17 Workout. Isometric included

105 yard bear crawl @ 2:17
Min 1-5 (6) burpees / 6-15 (7) / 16-20 (6) total 130 burpees


ISOMETTRIC WORKOUT
1-min superman pushup hold
Min 1-5 (15 sec) roll-out holds On knees
1 min horse stance hold, (at chest level), (2-15# dbs)
Min 1-5 (15 sec) rope pull downs.

05/26/17 Workout

105 yard bear crawl @ 2:50
Min 1-5 (5) dbl.cleans (2- 12k kbs)
Min 6-10) (5) dbl. snatch   ""
Min 11-15 (5)  dbl. OHP    ""
Min 16-20 (5) dbl swings   " "
One min. horse stance hold (20k Kb)

5/25/17 Workout

105 yard bear crawl @2:17
pull-up w/ feet to elblow: Min 1-5 (4) / min 6-10 (3) / min 11-20 (2)  total 55
43 yard bear crawl/   return lunge walks.

05/24/17 Workout

92 yard bear crawl.
Min 1-5 (6) burpees / 6-15- (7) burpees/ 16-20 (6) burpees total 130
Min 1-10  (10) reverse rolls, feet touch floor.
1- Min horse stance hold (16k)

05/23/17 Workout

105 yard bear crawl #@ 2.44
Min 1-5 (6)  sitting dips/ min 6-10 (8) dips / Min 11-15 (10) sit dips 120 dips
on minute full squat hold (16k)

05/22/17 On Minute

106 yard bear crawl @ 2:30
Min 1-20 (5) roll deck squats w/ ball slam.  = 100
Min 1-10 (10) hit lifts. (on back, legs str8 up, lift hips up as if to step on ceiling)  100 reps

05/18/17 Workout

92 yard Bear Crawl
Min 1-5 (6) burpees / min 6-15 (7) burpees / 16-20 (6) burpees.  Total 130

05/17/17 Workout

90 degrees outside


86 yard Bear Crawl
min 1-20  (3)- burpees with curl/ OHP (2-20# dbs)  60 reps

05/16/17 Workout

86 yard bear crawl
Min 1-5 (6( buprees/ min 6-15 (7) burpees / min 1-5 (6) burpees (total 130 burpees
Min 1-5 (5) R/L bent rows (24k)
Min 6-10 (8) sumo high pulls (24k)
Min 11-15 (5) R/L towel bent rows (20k)

05/15/17 On Minute

Min 1-5     (6) burpees
Min 7-15   (7) burpees
Total 100


105 yard bear crawl
16-10-6  band assist pull ups

05/11/17 On Minute

Min 1-5     (6) burpees
Min 7-15   (7) burpees
Min 16-20  (6) burpees
Total  130 burpees


Min 1-20 (5) R/L bent rows (24k)
Min 1-20 (5) R/L towel bent rows (20k)

05/10/17 On Minute

Min 1-5     (6) burpees
Min 7-15   (7) burpees
Min 16-20  (6) burpees
Total  130 burpees


Min 1-20  5-R/L bent rows (20K)  Alternating with towel grip.  Total 200 reps.

05/09/17 On Minute

Min 1-5     6 Burpees
Min 6-15   7     "
Min16-20  6    "
Min 21-25 5    "
Total 155 Burpees


86 yard bear crawl

05/08/17 On MInute

Min 1-5     6 Burpees
Min 6-15   7     "
Min16-20  6    "
Total 130 burpees/  390 reps

05/05/17 On Minute

Min 1-5     6 Burpees
Min 6-15   7     "
Min16-20  6    "
Total 130 burpees/  390 reps


Min 1-5  3- towel grip pull ups
1- min. horse stance hold (16k)
1-min full squat hold ( 16k)

05/03/17 Workut

10 rounds: 5- rolling deck squats w/ ball slam (25#) / 5- burpees w/ curl/ OHP (2-15# dbs)


2- 1 minute full squat holds (35# kb)
5 x 3 towel ring pullups

05/01/17 On Minute

Min 1-5     6 Burpees
Min 6-15   7     "
Min16-20  6    "
Total 130 burpees/  390 reps

4/27/17 New Video Bodyweights w/ Weights

5- rounds:
5- rolling deck squats- 25# slam ball
5- Burpees w/ Curl/Overhead press
60' Lunge walk w/ alt. sledgehammer swings (15#)
60' Bear Crawl

4/25/17 On Minute

Min 1-5     6-Burpees

Min 6-15   7-Burpees

Min 16-20  6-Burpees

Min 21-25  5 Burpees

Total  155

04/24/17 Short & Sweet New Video

3- superman pushups
3-Thigh Slap pushups
3-Roll outs.

04/20/17 On minute

Min 1-5    6-buprees
Min 6-15  7 burpees
Min 16-20    6-burpee
Total 130 burpees.

04/19/17 New Video

Video:  "Weighted Horse Stance


1- minute hold in horse stance w/ 24k bell, (53#'s)

04/18/17 On minute Horse Stance

1 min  horse stance (16k)  35#
1 min         "             (20k) 44$
1 min         "             (16k)35#
1 min   Color guard stance (2-10# dbs)  reverse grip @ 30 sec
2 min             "          "               "                  "      "      @ 1 min


Last time did this over 30 years ago.

04/17/17 Workout

105 yard bear crawl @ 2:01

2-  1 minute color guard hold, (15# sledgehammer)

2 rounds:  5- floor presses, legs straight @ 45 angle, (2-12k)/

                  5-SUJU slams (25# ball)/

                  5- burpees /curl/OHP  (2-15#

                   60 ft  alt hammer swings( 15# hammer)

                    60 ft bear crawl.

2-superman push-ups

2- knee slap push-ups.  

04/12/17 On Minute

Min 1-5    6-buprees
Min 6-20  7 burpees
Min 21-25    6-burpees
Total 165
Reps 495

04/11/2017 On Minute

105 yard bear crawl @ 1.59

43 yard right ape move

43 yard left ape move

Min 1-10  dead lift w/ clean (2/25# dbs)

Min 1-5   Bent towel rows, (12k)  Towel exits thumb & index finger

Min  1-5         "             "                             ''             '    little finger & palm.

04/09/17 Workout

3 rounds:  5- rolling deck squat w/ slam (25# slam ball)

                 5 - Burpees w/ curl/ OHP  (2-15# dbs)

                 60 feet lunge walks w/ L/R sledgehammer swings. (14#)

                 60 feet bear crawl.

04/06/17 On Minute

Min 1-5      6- burpees
Min 6-15-  7- burpees
Min 16-20 - 7- burpees
Min 21-25   6 burpees
Total:  155

04/05/17 Workout

5- rds:  5- rolling deck squat w/ 25# ball slams.
              5- Burpees w/ curl/ OHP  (2-15# dbs)
             60 feet lunge walks w/ L/R alternating  14# sledgehammer swings (21 reps)
            60 feet bear crawl. (40 reps)

04/03/17 Paul Check Workout

4- rds:  5- rolling deck squat w/ 25# ball slams.
             6- Burpees
            60 feet lunge walks w/ L/R alternating  14# sledgehammer swings (21 reps)
            60 feet bear crawl.

03/31/17 On Minute

Min 1-10  5- R/L towel swings (12k)
Min 11-20   5- R/L towel curls (12k)
Min 21-30    5 - 2H towels curls (20k)

03/30/17 Test Workout

8 x10 burpees during commercials.=80 burpees.  Avg. rest period to next commercial 7 minutes.

Note:  Test at 15 -20 burpees.  This will make it an anaerobic exercise.

03/29/17 On Minute

105 Yard bear crawl @ 2:12


Min 1-5  5- pullover/sit up/ stand up/ ball slams (25# ball)
Min 6-10  3- burpees w/ curl/ OHP (2-15# dbs)  
Min 11-15 3- burees w/ curl/OHP  (2-20# dbs)
Min16-20  3  burpees   ""    ""    "     (2-25# dbs) 
Min 21-25 3 burpees     "      "   ''       (2-20# dbs

03/27/17 On Minute

Miin 1-5   6 burpees
Min 6-15   7- burpees
Min16 -20  6 burpees
Total 130 burpees

Friday 03/24/17 On MInute

Min 1-5       8- squat/ with hi pulls (24k)     40
Min 6-15     9-     "                  """      "          90
M in 16-20   8-     "               "" ''         "         40
                                                    Total 170 reps

03/22/17 On Minute

Min 1-5  5- pullover/sit up/ stand up/ ball slams (25# ball)
Min 6-10  3- burpees w/ curl/ OHP (2-15# dbs)  
Min 11-15 3- burees w/ curl/OHP  (2-20# dbs)
Min16-20  3  burpees   ""    ""    "     (2-25# dbs) 
Min 21-25 3 burpees     "      "   ''       (2-20# dbs)
Min  26-30  3  "                 ' "   ""        (2-15# dbs)
Min 30-35   5    pullover/sit up/ stand up/ ball slams (25# ball)      

03/20/17 On Minute

Min 1-10  5- pullover/sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

TOTAL 2,750 #s

03/18/17 On Mintue

Min  1-5      5- burpees (on fist)
Min 6-10     6         "        "
Min 11-15   7        "         "
Min  16-20   6      "         "

03/13/17 On Minute

Min 1-5  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 6-10  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 11-15  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3- burpees    "    "     "      (2- 15# dbs) 15x30#   = 450#s

 

TOTAL POUNDS 2,850

 

120 feet renegade row bear crawl w/ 2-15# dbs

03/11/17 On Minute

Miin 1-5   6 burpees
Min 6-15   7- burpees
Min16 -20  6 burpees
Total 130 burpees

Min 1-10    10- High pulls (24k)  total 100

03/09/2017 Workout

1056 yard bear crawl @ 2:06

03/08/2017 Workout

105 yard bear crawl @ 2:16
43 yard bear crawl / return lunge walks

03/06/17 On Minute

Miin 1-5   6 burpees
Min 6-15   7- burpees
Min16 -20  6 burpees
Total 130 burpees

Min 1-10  5 pullups sitting on floor.

03/03/17 On Minute 9:30 p.m.

Min 1-10   5-R/L bent rows (24k)
Min 11-15  8 2h swings (24k)
Min 16-20   10- 2h swings (24k)
Min 21-25    5  2 h-sumo hi lifts

03/02/17 ON Minute

min 1-10  8 Goblet Squats (16k)  2,800 #'s
Min 11-15   ""            "       (20k)-1,170 #'s
Min 16-20    "              "      (16k)-1,400 #'s
                                             Total: 5,370#'s

03/01/2017 On Minute

Min 1-10  5- pullover/sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

120 feet renegade bear crawl w/ 2-15# dbs

02/27/17 On Minute

Min 1-5      6- burpees
Min 6-15    7 burpees
Min 16-20  6 burpees
Min 21-25   6 burpees
Min 26-30   5- burpees

TOTAL 185 burpees

02/24/17 On Minute

Min 1-15  8 R/L swings *16k)
Min 16-20  6 burpees.

On Minute 25 minutes

On Minute 35 minutes

Min 1-10  5- pullover/sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

60 feet renegade bear crawl w/ 2-15# dbs

Return  backwards     ""             ""                   "

On Minute 35 minutes

Min 1-10  5- pullover/sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s
Min 23-30  3  burppes       """ """       (2-20#dbs)   15x40#    =600#s
Min 30-35  3  burpees         ""       ''    (2-15# dbs)   15x 30#   =450#s TOTAL 3,800 #s

02/18/17 On Minute 25 Minutes

Min 1-10  5- sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)     15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs)    15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-15# dbs)     15x30#  = 450#s  TOTAL 2,750#s

60 ft renegade bear crawl ( 2- 15# dbs) forward
Retrun backward  ""          """ """

02/17/2017 105 yard bear crawl

105 yard bear crawl @ 2:15

New PR !!! On Minute 180 burpees in 30 minutes the easy way

Min 1-5      6- burpees
Min 6-10    7   ""
Min 11-15  7  ""
Min  16-20  6  ""
Min 21-25   5 ""
Min 26-30   5::
Total 180

02/04/2017 On MInute 170 burpees

Down 5 days of bad cold.  I'm back.

Min 1-5      6- burpees
Min 6-10    7   ""
Min 11-15  6   ""
Min  16-20  5  ""
Min 21-25   5 ""
Min 26-30   5::
Total 170

02/01/2017 on Minute, 170 burpees

Min 1-5      6- burpees
Min 6-10    7   ""
Min 11-15  6   ""
Min  16-20  5  ""
Min 21-25   5 ""
Min 26-30   5::

Total 170

01/30/2017 Workouit

Min 1-5      3 burpees w/ curl/ohp  (2-15# dbs)
Min6-10     3    "             "     "        (2-20 #db)
Min 11-15  3     "            "     "         (2-25# dbs)
Min  16-20   3    "             "     "        (2-20 #db)
Min 20-25   3    "             "     "        (2-15 #db)

Total lift: 2,850 pounds
 

01/28/2017 On Minute 160 Burpees

Min 1-5      6- burpees
Min 6-10    7   ""
Min 11-15  6   ""
Min  16-20  5  ""
Min 21-25   4 ""
Min 26-30   4::
Total 160

01/2617 160 burpees the easy way

Min 1-5      6- burpees
Min 6-10    7   ""
Min 11-15  6   ""
Min  16-20  5  ""
Min 21-25   4 ""
Min 26-30   4::
Total 160

01/25/2017 Workout

105 yard bear crawl @ 2;05

01/24/2017 On Minute

Min 1-10 5- squat/curl/OHP (2-15# dbs)
Min 11-10       "       "       "    (2-20# dbs)
Min 1-20    5- pull ups (band assist)

01/23/17 On minute

min 1-20  3-burpees w/ curl & overhead press. = 60
min 1-20  5 pull ups / band assist = 100

01/21/17 On MInute

Min- 1-10  15- double mountain climbers = 150
Min 1-10   10- squats w/2-10 # dbs = 100
10 rds  5- chair dips / 3 ring chin ups = 50 /30

01/20/2017 On Minute

Min 1-5  6-burpees
Min 6-10  7-burpees
Min 11-15  6-burppes
Min 16-20  5- burpees
Total 120

01/18/2017 On Minute

Min 1-5  6-burpees
Min 6-10  7-burpees
Min 11-15  6-burppes
Min 16-20  5- burpees
Total 120

Bear Craw 120 feet
Lunge Walks 120 feet (44 lunges) Knee touchs

01/16/2017 Workout

106 yard bear crawl @ 2:13
min 1-10  15 squats = 250

01/14/2017 Workout

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120

5 x 3 dips (ladder, feet on bench) / 3- ring chin-ups
5 x          "                     "                                '          / 5-

01/11/2017 Workout

106 yard bear crawl,@ 2;14

-  6x2 ring chin ups.

01/09/2017 On Minute

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120

01/06/2017 Workout

Min 1-5  6- squats (24k)
Min 6-10 7  squats
Min 11-15  6- 2H  high pulls (24k)
Min 16-20  7 2 H high pulls

5 x 5 R/L floor presses (24k)

01/05/2017

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120

01/02/2017 Workout

10 rds:  5- rolling deck squats w/25# slam ball
             5- Band assist pull-ups.