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