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