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