12/29/18 Workout

100 yard tire drag (15"), bear crawl.

Friday 12/28/18 Workout

5x5 ring pullups/ deck squat w/ 25# slam ball / Burpees w/ C& OHPress.

12/26/18 Workout

100 spider man crawls @ 2:10

1- fire feet. 18' up/back
1- 1-2s's forward up/back
1-1-2's sideways up/back
1- in-outs up/back
1 step behind up/back
1- over steps up/back
1-ickey shuffle. up/back
1-4's hops
5- 10 sec hold, iron cross holds, slings / 1 pullup
1- min finger  hold (2-15#)

12/24/18 KETTLEBELL BOXING

1-SET.

L/R HOOK PUNCHING (ARC) two hands on 12k horns.

Over head swings.

Step back right lunge, right hand KB, step up, C & OHP.

L/R PUNCHING two hands on horns.

LOWER KB, switch hand, C & OHP

1- MIN OH HOLD 20K

12/22/18 kettlebell Boxing

3x10
L/R HOOK PUNCHING (ARC) two hands on 12k horns.
Over head swings.
Step back right lunge, right hand KB, step up, C & OHP.
L/R PUNCHING two hands on horns.
LOWER KB, switch hand, C & OHP

1- MIN OH HOLD 16K

Wednesday 12/19/2018 Workout

Tire drag around block 2,250 feet @ 12 minutes
5-R/L roll to sprint
1- up/back icky shuffle.

Monday 12/17/18 Workout

100 yard bear craw w/car tire drag.
100 yard backward walk.
50 yard forward walk.

Monday 12/10/18 Workout

100 yard tire drag bear crawl
1- fire feet.
1- 1-s's forward
1-1-2's sideways
1- in-outs
1 step behind
1- over steps
1-ickey shuffle.

Friday 12/7/18 Workout

100 yard bear crawl.
1- 18' fire feet.
5- U's hops.
2-1-2's up/back.
2- 1-2's sideways. u/b
2- in-outs.  up/bk.
2- step behinds. u/b.
2- step overs u/b.
2- 1- 4's u/b.

Wednesday 12/5/2018 Workout

Min 1-15 (6) burpees.

123/2018 Workout

100 yard tire drag bear crawl.
100 yard backward walk.
50 yard tire forward walk.
5- R/L side shuffles (garage).
5- bar pullups / 6- burpees.
1-fire feet 18'
Min 1-5 (10) second fire punches, push up position.

12/1/2018 Workout

100 yard bear crawl.
5x5 ring pull ups / superman pushup.

11/26/18 workout

Min. 1-15 (6) burpees.
Speed Ladder:
2- 18 feet fire feet. Up/backward.
2- step behind up/backward.
2- step over        "     "
2- in-outs            "   "
2- ickey shuffle   "   "
2- in- out sideways
2- 1-4's hops

Friday 11/23/18 Workout

5x5 ring pullups / dead lift.  52# barbell.
2- 18' fire feet, up/back.
2- up/back 1-2's forward.
2- up/back 1-2's sideways.
5x5 U's hops.
2- u/b In-Outs.
2- u/b step behinds
2- u/b step overs.
2- u/b ickeys.
2- up/bk sideway Hands.
5-R/L roll  to sprint.
2- R/L ground standups, no  hands.

Wednesday 11/21/18 Workout

Drag tire around development.  (smaller Tire).

11/16/18 Shovel Snow

11/15/18 Workout

10 rounds:  5-pullups / 50 bear crawls.

Monday 11/12/18 Workout

100 yard bear crawl.
100 yard forward skips
100 yard backward skips.
4-R/L roll to sprint.
4- stand ups

Friday 11/9/2018 Workout

Min 1-15 (6) burpees.
Speed Ladder WOD:
2-18f t fire feet up/ rev.
2-1-2's forward up/back
2- 1-2's sideways  ""
2- in/outs up/ rev
2 x 5 U's hops
2- step behinds up/ back
2- step overs up/back
3- sprint starts, (garage)
2- 1-4's hops

11/6/18 Workout

Min 1-15 (6) burpees.
5x5   5-inverted pulls (2nd ladder rung), 5- thrusters (2-12k)

10/31/2018 Workout

100 yard bear crawl.
50 yard sprints: 0:13:41 / 0:12:04 / 0:11:19 / 0:11:82 (leaning) / 0:12:27 (knee drives).

10/30/18 Workout

Min 1-15 (6) burpees.
SPEED LADDER:
2- 18 ft fire feet. up/back
2- forward 1-2's up/back
2- sideways 1-2's   ""
2x5 U hops
2- in & outs, (dbl feet) u/back
2- step behinds u/back
2 - over steps u/back
2- step behinds backwards
2- 1-4 hos
1- 46 yard spring.

Thursday 10/25/18 Workout

5 sets: 5- ring pullups / 10- rocking on back & throw slam ball up/ 120 ft spring
1-0:11.32 / 2- 0:10.29/ 3- 0: 0.9.28/ 4- ? wrong button/ 5-0:08.92

Monday 10/22/18 Workout

Min 1-15 (6) burpees.

Speed Ladder:
2- 17' fire feet, (up/back).
2- 1-2's forward.
2- 1-2's sideways.
2- in-outs
2- behind steps.
2- step overs.
3- U's - 5 sets hops.
2-icky shuffle.
.

Thursday 10/18/18 Workout

5- sets: 5- pullups / 5- deck squats w/ball slams #25 ball / 5- burpees w/OHP (2-15# dbs)

Monday 10/15/18 Workout

10 x 5 reps- deck squat w/ ball slam (#25 ball) / 5- tire slams (alt left/right swings.

Thursday 10/11/18 WOD.

Min 1-15 (6) burpees.

Speed Ladder:
2- 17' fire feet, (up/back).
2- 1-2's forward.
2- 1-2's sideways.
2- in-outs
2- behind steps.
2- step overs.
3- U's - 5 sets hops.
2- back & forth.
2-icky shurrle.
1- in-out fists.

Monday 10/8/18 Workout 11:00. p.m.

Min 1-15 (6) burpees.

10/4/2018 Johnny Grube 10 Min Workout.

10 minutes:  10 jumping jacks/ 10 pushups-170 JJ / 160 +7. 17 rds/ 16 rds +7 pushups
10/12/12-20 rds.
11/12/12- 21 rds.

speed ladder:
2- 15' fire feet up/back.
2- sideways  " ''
3- behind steps. ""
U- 5 x 5
2- in-outs.

Monday 10/01/2018 Workout

100 yard bear crawl.
46 lunge walks.
2- 17 feet fire feet, up/back.

5- Garage side/side shuffle.
3 x 5 U hops.
2- in's/outs up/back, ladder.
2- 1-2's forward   up/back
2- 1/2's sideways, up/back.
2- behind steps.

Friday 9/28/18 Workout

Min 1-5 (6) burpees. 30
5-sets: 5- ring pullups / 10 sec fire fist
100 yard tire drag/ return backward

Thursday 9/27/18 Workout

Min 1-5 (6) burpees. 30
5 sets: 5- pullups / 5- roll outs (big wheel).
100 yard tire drag/ return backward
50 yard tire drag.

Tuesday 9/25/18 Speed Ladder

Min 1-5 6- burpees.
5- 10sec- FIST feet.
Step w/knee raise R/L.
2- (1-2's) Forward.
2- (1-2's) sideways.
2- behind steps.
2- cross overs steps.
2- in-outs feet.
2- in-outs fists.
2- 1-4 , move up
2- icky shuffle.

Friday 9/21/18 Speed Ladder Workout

Up & Back

U- 5-5
2- 1-2"s up/back
2- 1-2's sideways up/bk
5- Behind  U/B
5 Icky Shuffle
5- L-R    L-R  1-4 move up
5- In-outs
1- in out palms

9/18/18 Workout

Min 1-5 (6) burpees.
2-  15feet Fire feet, up/back.
T shape boxes 6-6-6-
3-Speed ladder 1-4 dbl. hops each rung.  Up/back
Step behinds U/B 5
Cross overs 3
In-Outs U/B 3
In-Outs 1- Palms.

9/17/18 Workout

Warm up 30 burpees.
100 bear crawls on fist.
46 lunge walks.
Min 1-5 (10 sec) fire punches-
U shape hops 10-5-5-4.
3- 15ft fire feet.
3-speed ladder- sideways 1-2's, high knees
speed ladder- in-outs (palms).
2x10 U/back L/R step w/ knee raise.
2- ladder step behinds.

9-11-18 Workouit

Min 1-15 6-burppes.
2- 18 ft fire walk. up/back
various ladder exercises.
10- U shape quick feet.
5- R/L step w/knee raise.

9/10/18 Workout

Min 1-5 (6) burpees.
5x5 pullups / deck squats w/ C&OHP (2-15# dbs).
1- min finger hold, (2-15# dbs)
3  18feet Fire feet  up/back
5- up/back behinds
30 up/back R/L step w/knee rise
30 up/back R/L side step w/knee rise

7 up/back in-outs with fist

09/07/18 Workout

5x5 pullups / burpees w/OHP (2-1k)
5x5    "        / squat w/ OPH (2-16k)
2-  up/back  18 ft fire feet,
2-  up/back  18ft side fire feet.
30- L/R step w/ knee raise

9/5/2018 Workout

100 yard bear crawl.
5-up/back - fire feet.
5-    ""        ladder 1-2's forward
5-    ""        in-outs (dbl feet).
5     ""        cross overs
5-    ""        cross behind
5     ""        hands

8/31/18 Workout

5x5 burpees w/ C&P (2-12k)

To avoid pressure in left eye:

5- 5x1 pullup/ burpee w/C&P (2-16k)

5- up/back fire feet.

8/29/18 Workout. Basement

5 rds: 5- pullups / 20 spiderman craws w/pushups / lunge walk stairs.
5- 2- flight steps. quick feet.
5-up-back fire feet.

8/28/18 Workout

Min 1-15 (6) burpees.
5-sets- up/back fire feet.
5 sets-      "    forward 1-2's
5 sets - up/back in- outs (2-feet)
5 sets - step behinds
5 sets - step overs.

Friday 8/24/18 WOD

Min 1-15 (6) burpees =90

5-up/back fire feet.
5-    "     in-outs sideways
5--  "  zig-zag crossover
5-   " zig-zag step behinds

Wed. 8/22/18 WOD & Fire Feet

Min 1-5 6- burpees.
Min 1-10- 5- ring pull ups / 5- burpee w/ OHP (2-12k kbs)
5- up/back fire feet
5-     " Zig-Zag step over
5-      "  Zig Zag step behind
5-     "  In- outs (2-feet)

08/20/2018 Workout

min 1-5 (6) burpees
5-up/back 1-2's
5- " "    up/back fire feet
5- "   "behind steps
5- up/back in-outs
5-  up/back zig zag

Friday 8/17/18 Fire Feet

5- up/back fire feet
5- forward 1-2's  up/back
5- in/outs up/back dbl feet
5- zig-zags up/back
10- 1 way zig-zags  felt good.

11/14/18 Workout

Various speed ladder workouts.
5- 5 sec iron cross holds at 30 sec intervals
100 yard forward skips. @ 040 sec.
Speed.  48 step behinds. Hedge to mail box.
Hand ladder.  in-out. fists.
Hand ladder L/R in boxes.
Side to side, low crouch.  5-back & forth.

08/13/18 Workout

Min 1-15 (6) burpees.
5- 5 seconds iron cross holds, slings under elbows.
5- rds. 5- pullups / 5- deck squat w/ball slam (25#)
5- 10 second hold, iron cross holds/  1- rollout / 5- side step overs, (18" platform)
various fire feet
5 x 5 R/L/R quick feet.  Lean against bench.
step behinds. up & back drive way.

08/10/18 Workout

Min 1-15 (6) burpees.

Wednesday 8/8/2018

Min 1-15 (6) burpees
5 rds: 5- pullups / 10 squats.

8/1/2018 Workout

Min 1-15 (6) burpees
5x10 palm-fingers-fists (knees)

7/26/2018 Workout

min 1-15 (6) burpees = 90
5 rds: 5- ring pull ups / 10- fire hands palm-fingers- fists
5 rds: 5- bar pullups /      "                "          "           "
3 rds: forward fire feet up/back
3 rds: 1-2's up-back
3 rds: in-outs, double feet
3 rds: back steps.

7/24/18 Workout

Min 1-15 (6)- burpees =90

10  x 10 Fire hands palm/finger tips/fists (knees)

5x5   Fire hands (push up position)

5- fire feet- behind steps

5- in /outs double feet

5- up/back in-out sideways

10 -fist in/outs

 

 

7/23/18 Workout

Min 1-15 (6) burpees
10 rounds   10- palm/fingers tips / fist
100 bear crawls
quick feet multiple variations

07/12/2018 Workout

5- rounds: 5- bar pull ups / 5- superman pushups/ free feet:

up & back: 1-2's / in-outs dbl / behind steps / 1-2 sideways.

7/9/2018 Workout

Min 1-15 (6) burpees (90)
5x5 L/R wide pushups(palms)
5x5 L/R wide pushups (fist) Left side weak
5 Ladder rounds: up & back: forward / sideways / doubles / step behinds.

7/5/2018 Workout Basement

Min 1-15 (6) burpees
10 rounds: 5- pullups / 18 lunge walks  (50 / 180)

Monday 7/2/18 Workout

1-10-1 squats/pushups @ 7 minutes

Fire feet:  12 ft. up/back  3- rounds
1- 1-2 steps
2- 1-2 steps sideways
out-in double steps

Friday 06/29/2018 Fire Feet

QUICK FEET:
12 feet:  5x up/back 1-2 steps
   "          5x      "       1-2 sideways
    "        5x       "       in - outs

06/27/2018 Workout

5 rounds: 5- ring pullups / 5x5 burpees w/ OHP (2-15# dbs)/ 5x5 (10 sec) forward fire feet
5 rounds: 5- bar pullups / 5x5 burpees w/ OHP (2- 20# db) / 5x5 forward in-outs
5- squat/ OHP (2- 12k kbs)

06/25/2018 Workout

Min 1-15- (6) burpees =90

 5 rounds: 5- towel pullups / quick feet, out-in-out speed ladder/ O-I-O quick hands speed ladder.

05/18/2018 Workout

Min 1-15 6- burpees

5 rounds: 5- towel pullups / quick feet, out-in-out speed ladder/ O-I-O quick hands speed ladder.

Friday 6/15/2018

5-rounds: 5- towel pullups / 5-R/L plyo pushups / 15 sec fast feet.

5- rounds: 5- 18" platform jumps / 25 jump ropes

35 spider crawls w/ pushups

6/14/2018 Thursday

5- sets: 5- Sit up / stand up/ ball slam (25# ball) / 10 sec fire fists.

5 sets: 5- ring pullups / 5- burpees w/ OHP (2-20# dbs).

5 sets: 10 sec fist fires / R/L fire feet.

Wednesday 6/13-2018 Workout

Min 1-15 (6) burpees. (90)

 5- rounds (5- ring pullups ) / 10 sec fire punches / L/R fire feet.

06/4/2018 Workout

Min 1-15 (6) burpees (90)
2-5x5 fire punches (10 sec)

6/8 2018 Workout

Min 1-15 (2) burpees (90)
120 ft farmer walk (alt swings) 2-20# dbs)
5- R/L roll to jog
100 yard forward skips @ 0:34-66
100 yard backward skips @ 0:51-41

05/24/2018 East High School Football Field

100 yard bear crawl @ 2:16
100 yard bear crawl # 1:54-49
100 yard forward skips @ 0:31:90
100 backward skips @ 0:48:45
2- L/R fire feet with fake / run

50/21/2018 Workout

Min 1-15 (6) burpees
5- R/L roll to jog

05/17/2018 Basement Workout

5 sets: (5) pullups / 20 spider crawls w/pushups / 5- burpees / 6- every other steps bear crawls.

Min 1-5 (10 sec)  fire punches.

5- R/L fire feet w/ fake and run

5- jump slap shins

 

Monday 05/14/18 Workout

5 sets: 5- ring pullups / 5- SUSU slams (25# ball) / 5- burpees w/OHP  (2-15# dbs)

10- (10 sec) fire punches

5- (15 sec) fire feet.

05/10/18 Video PLYO Burpees

Min 1-5 (6) bupees

Versions 1 to 4- plyo burpees workout

5/5/2018 Video Workout Practice

5 rounds - 4- versions plyometric burpees practice.

05/02/2018 East High School

100 yard bear crawl @ 2:13:53

100 yard bear crawl - no timing

100 yard forward skips @ 0:34:40

100 yard backward skips @ 0:49-61

speed ladder: hands plyo in/outs

   "         "          "       "     sideways.

04/30/18 Workout

Min 1-15 (6) burpees

1- min. L/R OHP hold (16k)

5x5 1- L/R arm roll out/ side roll out

Plyometric Burpees Practice for Video.

15 sets 1- pull up / 4- moving plyo pushups/ burpee w/ OHP (2-15), return burpee w/ OHP 2- 20#).

Included are deck squats with burpees, slam ball, etc.

Need to show beginning and adding different variations.

Monday 4/23/2018 Workout

Min 1-15 (6) burpees

5- 30 sec finger holds (2-15# dbs)

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

20- minute suntan- 10- 5- curl/OH (2-15# dbs)

 

Thursday 04/19/2018 Workout

10 sets down & back ladder foot work./ 15 sec fire fists, / 15 sec fire running.

5x5 superman pushups.

 

Wesnesday 04/18/2018

5  x 5 (ring pull ups) / sit-up-stand-up ball slams (25#) / 5- burpees w/OHP (2-15# dbs)

Tuesday 04/1718 Workout

5x 3 -(3) bar pull ups / (3) burpees w/ OHP (2- 15# dbs ) / (3) planche pushup training
5x 3 -(3) bar pull ups / (3) burpees w/ OHP (2- 20# dbs ) / (3) planche pushup training
5x 3 -(3) bar pull ups / (3) burpees w/ OHP (2- 25# dbs ) / (3) planche pushup training
5x 3 -(3) bar pull ups / (3) burpees w/ OHP (2- 20# dbs ) / (3) planche pushup training
5x 3 -(3) bar pull ups / (3) burpees w/ OHP (2- 15# dbs ) / (3) planche pushup training

Total :  75 pull ups / 30 - 15# burpees / 30- (20#) burpees / 15- burpees (25#) / 75 planche pushups.

04/16/2018 Workout

Minute 1-10 - (7) burpees / Min. 11-15 - (6) burpees.

5 x 3 rope pull ups /3-  planch pushup training.

Wednesday 4/11/18 Workout

15 sets: 5- pull ups / 5- planch push up training.
5- 15 sec fire runs
100 yard forward skips @ 0:25-11
100 yard backward skips @ 0:57-87

04/09/2018 Workout

Min 1-10-(7) burpees / min 11-15- (6) burpees, (last rep 10) = 104

planch pushup training 10 sets of 5

4/5/18 Workout

10 sets 5-ring pull ups / 5- burpees w/ OHP (2-20# dbs)
5 sets-        "      "         / 5-    "             "         (2-25# dbs)    

4 / 4/18 Workout

5 sets-Roller Coaster - 6 reps each:
deadlift / clean / ohp / squat / bent rows /pushps (2-12k)
5x5 ring pull ups / OHP (2-16k)

Tuesday 4/3 /18 Workout

Min 1-10 (7) burpees / min-11-15 (6) burpees = 100
5x5 alt lean back squats

Monday 4/2/18 Workout

Min 1-10 (7) burpees / Min11-15 (6) burpees
5x5 lean back squats
5- 30 sec fireruns

3/30/18 Workout

5x5 Lean back squats

3/29/2018 East High School

2- 100 yard bear crawls
2- 100 yard forward skips
1- 100 yard backward skips

Wednesday 03/28/18 Workout

5 x 5-ring pullups / Tire woodchop / burpees w/ OHP (2-15# dbs)
5x5       "    "         / deck squat slams (25# ball)       
5x5 lean back squats
5- 30 sec in place foot fire   

Tuesday 3/27/18 Workout

5- 30 sec "footfire"
5x5 Lean back squats
5- bar lean back thrust up
5- ring "      "         "
5- bar pull ups (20#db)

03/26/18 Workout

Minute 1-10 - (7) burpees / Min 11/15 (6) burpees = 100
5x5 tire woodchopper
5x5 lean back squats.

Saturday 3/24/18 Workout

10 sets: 5- ring pull ups / 5- thrusters (2-12k)
5 x 5 lean back squats
5 x 10 curl/ OHP sitting getting a tan.

3/23/2018 Workout

5x5 lean back squats
5- sets: 5-Left swing tire woodchoppers /  5- burpees w/ OHP (2-15# dbs)
5-sets: 5-Right swing tire woodchoppers / 5-burpees w/ OHP       ""
5x3 ring pullups (10# KB)
3 x 3 ring pullups (20# db)

03/20/18 Workout

5-sets:  5-pullups / 20 Spider-Man crawls w/pushups /5-burpees / 6- step lunge walks

03/19/18 Workout

10 sets 5- pullups / 5- burpees
10 sets 5- pullups / 5 burpes /OHP (2-15# dbs)

03/15/2018 Workout

10-1 burpees w/ cleans (2-12k)
10-1 squats (2-12k)
1- minute finger hold (2-20# dbs)
1- minute L/R OH hold (16k)

Wed. 03/14/2018 Workout

Roller Coaster Complex:
5- sets  (6-reps each) (2-12k): dead lift / cleans / OHP / squats / bent rows / pushups
5-sets: 5- pullups / 5- burpees w/OHP(2-15# dbs)
1 minute L/R OH hold (16k)
1- minute full squat hold (16k)

03/12/2018 Workout

10x10 18" step-ups / Superman pushups ( 50 R step-ups / 50 left)

03/11/18 Workout

5- sets: 5- burpees w/ OHP (2-15# dbs)/ 50 bear crawls.

Friday 03/09/2018 Workout

5 sets: (5) pullups / 5- burpees w/OHP (2-15# dbs)
5 sets:       ""                     """          "    (2-20# dbs)
5- 15 sec finger holds (2-20#dbs)
1- minute finger hold (2- 15# dbs)

30/08/2018 Workout

10 sets: 5- pullups / 5- burppees.

03/7/2018 Workout

Shoveled wet snow double wide driveway.

03/05/2018 Workout

3 rds:  5- pullups - 6- deadlifts (20k +24k)
                    "         6- cleans  (2-12k)
                    "         6- OHP        "
                    "         6- squats      "
                    "         6- bent rows "
                    "         6- pullups     "

03/01/2018 Roller Coaster Complex

This kicked my ass.

10 sets: 6- dead lifts/ cleans / OHP / squats / bent rows / push ups (2-12k)

02/26/2018 Workout

10 sets:  5- pullups / 5- burpees.

02/28/2018 Workout

100 yard bear crawl
40 lunge walks

02/27/18 Workout

5 sets: 5- pullups / 5- burpees w/ OHP (2-25# dbs)
5 sets: 5- pullups / 5- burpees w/OHP (2-20# dbs)

02/21/2018 Workout

5- sets: (5) pull ups / (5) burpees w/ OHP Press (2-15# dbs)
5 sets (5) pull ps / (5) burpees w/OHP press (2-20# dbs)
5 (10) sec finger hold (2-20# dbs)
3- 1 min crab position hold
1-min L/R OH hold (16k)
2- 30 sec L/R out/in hold 3# hammer
1 minute left hand pistol hold (3# hammer)

02/19/18 Workout

Rds 1-3: (5x)- (5) pullups / 20 bear crawls / (5) burpees / (6) stair lunge walk(skip other step)
Rds 2-4    "            "         "       '    ''''                      ''''           (6) stair bear crawl ( '"         ""       ' )
Total: 100 pullups / 100 burpees / 400 bear crawls / 60 stair lunge steps // 60 stair bear crawls

Wednesday 2/14/18 Workout

10 rds: 5- pullups / 5- sit-up to squat, stand, slam ball (25#)
140 bear crawls
 2  res:  1 min Crab postion hold/ door jam 1/2 over head hold stick against door jam.

Tuesday 2/13/18 Workout

5 rds: 5- pullups / 5- burpees w/ohp (2-15#dbs)
5 rds: 5-pullups / 5- burpees w/ ohp )2-20#dbs)

02/12/18 Workout

Min 1-10 (8) burpees / Min 11-15 (7) burpees = 115

02/9/18 Workout

3- rds: 5- pullups / 100 bear crawls
2 rds:  5- pullups / 35 lunge walks

2/8/18 Workout

10 rds: 5-pullups /1- R/L "T" press (10# db) / burpee w/ curl-OHP
Min 1-5 (30 sec) finger hold (2-15# dbs)
100 bear crawls w/ 2-15# dbs.

2/5/2018 Javorek’s Isometric-Dynamic Combination Dumbbell Complex Exercise # 3

Hold 8 seconds total body musculature isometric tension Followed by
Parallel Curls x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Squat Upright Rows & Up Un Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Straight Knees Raise To Armpit & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Bent Over Fly x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Parallel Dumbbells Overhead Swing & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Bent Over “Kick Back” Triceps Curls x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Quarter Squat Raise To Armpit & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Linear Bent Over Row x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
From wide Lunge Parallel Curls x 4+4; x 5+5; x 6+6; x7+7; x 8+8;

Hold 8 seconds total body musculature isometric tension Followed by
From wide Lunge Raise To Armpit x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Squat Jump Raise To Armpit x 4; x5; x6; x7; x8;

2/2/2018 Workout

Min 1-10 (8) Burpees // Min 11-15 (7) Burpees =115

Tuesday 1/30/18

5-minute Isometric exercise:
15 sec 1/2 squat / 15 sec 1/2 pushup

20 rds:  5- pullups / (10) Spider-Man craws w/ pushups

1/31/18 Johnny Grube 5 min Isometric Exercise #2

5- minutes:
1:00 min 1/2 squat / 1:30 sec 1/2 pushup
lasted till 4:45.   Close but no cigar.

Tuesday 1/29/18 Workout & Johnny Grube 5 minute Isometric Exercise #1

5 minute Isometric Exercise
10 second 1/2 squat / 10 second 1/2 pushup


Min 1-10 (8) burpees / min 11/15 (7) burpees
5 rds:  5- pullups / (5) R/5 L forward/backward lunges.

Friday 1/26/18 Workout

5- R/L 1-min hold foot balance
5- 30 sec knee holds
10 rds: 5- ring pullups / 5- dips (2-ladders)
10 burpees
1- min full squat hold (20k)

Wednesday 1/24/18 Workout

5- 1-min L/R foot stance
5 x 10 R/L knee raises (1/2" blk band.)
5x10  ""          ""            (1/1/8" tan band w/blue)
Using two horse saws for support.

01/23/2018 Tire Workout

3 rounds: 100 yard forward and backward, (17" Tire)
50 yard L/R tire toss.
Miin 1-5 finger holds (2-20# dbs)
15's -small curls / 1/2 curls / full curls (2-10# dbs)

Monday 1/22/18 Workout

10 rds: 5- ring pullups / 5- burpees w/curl OHP (2-15# dbs)
Min 1-5 (30 sec) finger hold ( 2-15# dbs)
1- min full squat (16k)
1 min OH hold L/R (16k)

01/20/2018 Workout (Home)

3 rds:  262 bear crawls
Forward skips 0:39-04
Backward skips 1:08-75
min 1-5 (30 sec )finger holds (2-20# dbs)
2- R/L OH Holds (16k)
1-min OH hold (2-12k)
1- min bar hang.

01/18/18 Workout

10 rds:  5- ring pull ups / 5 burpees
10 rds:  5- R/L side step ups (18" platform) / 5-burpees
MIn 1-5 (30 sec) finger holds.

01/15/18 Workouit

8 rounds: 5-pullups / 100 bear crawls.

01/12/2018 Workout

10 rds: 25- L/R alt. quick steps / 5- box jumps / 5-R/L sitting OHP (12k)

1/11/2018 Workout

10 rds: 5- ring pullups / 5- SUSU BALL SLAMS. (25#) ball = 50/50
135 bear crawls from inside garage to end of drive way and back.
2- 1 min full squat, offset (12k)  Back straight

1/10/2018 Workout

7 rounds: 5- pullups / 100 bear crawls

1/8/2018 Workout

3- 100 Bear craws
10 rds: 5 pullups / 5- burpees.

01/05/2018 Workout

5 rounds: (4) pullups / (5) divebomber pushups // 34 bear crawls //) (5) burpees //(17 lunges walk)

01/03/2018 Workout, Basement

20 sets: 3- pullups w/ knees to elbows. / 5 burpees  60/100

01/01/2018 Workout

Min 1-10 -(8) burpees / Min 11-15 (7) burpees
5- rds. (3) pullups / (5) superman pushups (\
WOD in basement.