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.