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