12/31/2019 Indoor Workout Add Spiderman Crawl

15 bottles:  10 spiderman crawls w/pushups/ Stairs - skip other step = 6

Total: 150 spiderman crawls w/pushups
           90 stairs lunge walks.
OORAH!!

Thursday 12/26/19 Tire workout

Tire drag (16") 40 yard( 120 reps)
NEW:   Tire drag backward (160 reps) whew!
Tire drag jog up/ backward
R/L tire toss 40 yards
Tire clean/slams  40 yards.

Tuesday 12/24/19 Tire Workout

40 yards bear crawl with 16" tire
return push tire
2x  40 yard spring/tire up/back
10- R/L tire toss
10 clean / slam tire
5-R/L roll to stand, last 40 yard spring

Wednesday 12/18/19 Indoor workout

5x10- Cl-OHP 2-10# dbs.
5x10 R/L punches  ""
5x10 bent curls        ""
5 x 5 pushups (pvc stand)
5 x5  dips           ""
5- finger tips carry 44 steps (2- 10#)

Friday 12/13/19 Indoor bottle workout

14 bottles
1 bottle w/ 6  step lunge walk up stairs, (6).   6 x 14 times = 84 lunge walks.

Thursday 12/12/19 Indoor WOD

20 min step machine
5x 10 Clean/OHP (2- 10# dbs)
5 x 10 R/L punches   ""
5-x  10 bent curls            ""

Tuesday 12/10/12 On Chair

During advertise:

5 - 10- Clean/OHP (10# dbs)
5- 10 - R/L punch's      ""
5- 10- renegade rows (bend over from chair.

Monday 12/9/2019 New Workout

20 min step machine w/ 1 minute rest every 5 min.

5- ladder pullups (sitting)
5- pushups (PVC) stand
5- dips            "   "
10 curls -(2-10# dbs)
10- R/L punches  ""
10- curls/OHP/ tricep, back to floor
10- up & out flys

12/7/19 INDOOR WINTER WOD

BOTTLE WOD. 12 BOTTLES

10- Bottles carry 1 bottle- alt. climb every other step / crawl every other step = (6) up stairs. 60 reps
2- Bottles,  20 spider crawls w/ pushups/ same as above. = 40 push ups.

Friday 12/6/19 Workout

Bear crawl w/ tire 120 reps

push tire back 50 yards

5- 5- pullups ( 2 bands) / 3- Sit up-slam ball (25# ball)

5- 10 R/L small punchs

Monday 11/25/19 Workout

120 bear craw w/ 16" tire drag.
5- squat w/ 16k set on bench.

11/19/19 Workout

10 burpees
120 bear crawls /16" tire drag.
90- walking backward /tire drag
1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.

3- shoulder roll hang over hanging ladder

Sunday 11/17/2019NEW Indoor Workouit

Stocking 10 water bottles in fridge:

10 x-Down  steps get one bottle, walk up steps every other step, put bottle on counter.
Alternating with bear crawl every other steps.
= 60 lunge steps and up/down steps 10 times.

Wednesday 11/13/19 Workout

1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.
5-R/L shoulder roll overs (sonnon)
1-min R swings and L 1 min sings  WHEW!!
1-L/R over head hold 12k

Wednesday 10/30/19 Workout

Min 1-15 (6) burpees.
5 x 5- pullups(2-bands) / R/L pulls from pushup position / prone curls (ladder)

10/24/19 Workout

Min 1-15 (6) burpees.
5-R/L (15 sec)  sit thru holds ,(push up pose for strength wrist)
5 x 5- pullups ((3-bands) / (5) R/L "T" press (7# db)

Wednesday 10/16/19 Workout

Min 1-15 (6) burpees.
30 sec holds. Alt Full squat (FS) & half squat (HS) F-S / F-S / (FS.  combined.)
5x6 R/L bent rows (20 k) 44 #
5x5 R/L    "    "       (24k) 53#

Thursday 10/10/19 Speed Ladder

Speed Ladder 3x up/back

1-2's up/ back

1-2's sideways 

Ecky 

Step behinds

Step over

in/outs 

1-4's 

R/L one leg hops

  

DOT DRILLS: 3x

hop scotch

R/L single hops

40 YARD DASH:

0:11:62 UP . Forms  Long arm swings

0:10:94 DN  Long arms swings

0:9;41 up / short arm swings

08:32 DN/ short arm swings.

Wednesday 10/9/19 Workout

Min 1-15- (6) Scott Sonon Tactic hands & balls feet to squat.

5x (20) sec elbow sling hold / 5-R/L side-side platform pullups / 5-R/L platform step ups.

NEW: 125 elbow/leg crawls (grass).

10/8/19 Workout

116 bear crawls (grass)
LADDER WORKOUT: 3x  Use compression sleeves
 1-2's u/Rev
1-2S sideways u/b
ecky shuffle
step behinds
step overs
in/outs
1-4's
R/L single hops
DOT DRILL WORKOUT.
1-30 sec full squat hold.

Monday 10/7/19

Min 1-15 (6)burpees.

Tuesday 10/01/2019

5-sets: 15 sec hold elbow hangs/ 5-R/L knee rise (10# bell) / 5-deck squats w/ ball slam (25# ball)

5 sets: 5- atomic pushups / 5- high-pulls (2-25# dbs) /

5- x 5 R/L bent rows (2-25#)

Monday 9/23/19 Workout

120 bear crawls/ w/16" tire.
5 x 6 atomic pushup.
Speed: ladder:  3x up/ back:
1-2's forward
1-2's sideways
icky shuffle
step behinds
step over
1-4's hops
in-outs.
                       
           

Thursday 9/19/19 Workout

5 sets:  6- burpees / 5-  R side L side  pullups (3 bands assist) / Alt-Low squat/ 1/2 squat (16k) /
             5- (ladder) floor curls / 5- standing curls (2-15# dbs) / R/L floor press (16k)
5-sets: 6 burpees /  5-R/L knee raise (10# bell)

Monday 9/16/19 Workout

Min 1-15 6 burpees.=90
5x5 R/L emphasize on 1.  R- side up/down, L- up/down.  Support with other hand.
30 sec hold.  alt. Low squat/ kibadachi next time. 16k
5- ladder curls from floor
5- standing curls (2-15# dbs)
5- R/L floor bench press 16k

Monday 9/9/19 Workout

100 yard bear crawl 290 reps.
40 yard skips.
5- Alt. R/L Sit ups
5- R/L roll to sprint.  last rep 40 yard sprint.
5 sets: 6- burpees / 5-pullups (2-bands) / alt-30 sec hold Alt full squat-1/2 squat /
   / 5- ladder curl pulls / 5- standing curls (2-15# dbs) /  5 R/L floor bench press (16k)

Wednesday 9/5/19 Workout

5 sets: 5- burpees /  5- pullups, 2-assist bands / 30 sec squat hold, alt low squat/med-squat, 16k /
              /5- R/L floor bench press (16K) / 5- curls 15# dbs.

2- Same as above except 20 k bell and 20# dbs.

Monday 8/25/19 Low Spinal Compression Workouts

100 yard STRICT bear crawl.
5 sets: 5-ring pullups / 5- floor bench press R/L 16k / 5- R/L floor curls (15# db)

40 yard on ball of feet long arm swings./ again long arm swings.
up- 13:55 long arms w/long steps / short arm 9:90 / short arm down 9;23.

Tuesday 8/20/19 Workout

5 sets: 5- pullups (2-bands) / 30 sec holds (full squat/ half squat, (16k) / 3- burpees/wOHP 1 5# dbs.

Friday 8/16/2019 Workout

5 rds: (5)  3-bands assist pullups / 30 sec full squat/ half squat holds (16k) /  5- R/L OHP (12 k)

5 rds: (5)  2-bands assist pullups / 30 sec full squat/ half squat holds (16k) /  5- R/L OHP (16 k)

Wednseday 8/14/2019 workout

 5 sets: 15 sec elbow hangs/ 5-R/L snatchs (12k)/ 3 second in place runs.
100 yard Bear craw, drag 16"tire./. return backward
60 yard forward.

Monday 8/5/2 019 40 dash workouts

37 yard crawl  17" tire on grass/ return /  40 yard walk return.
40 yard dash (17'tire)
40 yard alt tire toss (17"tire) 14 reps
40 yard clean/slam 17" tire (15 reps)
40 yard dash, (16") tire: up 13:91 / dn 11:06 /  up12:12 / dn 10:11/ up 11:93
                                        /up 11:93 / dn 9:90 / up 8:04

free 40 dash:  dn 7:54 pulled upper right thigh

Saturday August 3 40 yard dash Workout

40 yard dash (17" tire), up 18:30/ return backwards / 
   "               (16" tire), up 11:61 / 10:03 Dn ) 11:71 up

  "        "    timed by Tom.  7:72 dn / 7:47 db   

Friday August 2 40 yard dash workout

40 yard Bear crawl, (112 reps) w/17" tire./ return backward
40 yard dash, 17" tire. up  21:50 / return backward. / up 18:30

Thrusday August 1 2019 40 yard dash workout

160 bear crawl dragging 17" tire to mail box.
40 yard dash (17" tire) up-22:19 / dn 14:65 / up 17:23 / dn 13:93
very hot, felt nausea, cancelled free 40 yrd dashes.

Saturday 7/27/2019 40 yard dash training

100 yard bear craws, 279 reps (16" tire drag).

40 yard tire dash: 11:28 Dn / 11:21 Up / 9:87 D / 10:89 U / 9:83 D

40 yard dash: 7:89 U / 7:43 D  URAHH!

Thursday 7/25/19 40 dash Workout

100 yards bear crawl w/ tire drag. 16"
40 yard dash, tire drag: up 11:83 / dn 10:03 / 10:50 up/ 9:59 dn.

Thrusday 7/11/19 Workout

100 yard bear craw /tire drag (16" tire)
40 yard tire drag runs: 42 @ 0:13-97 / 35 @ 0:13-37 / 37 @ 0:14-84 / ?? 0;10-59 / 0:10-04
40 yard dash 0:7-74

Sunday 7/7/19 Workout

10 yard sprints 0:2-29 / 0:2-46 / 0:2-45 / ?? / 0;2-48
40 yard skips 21 @ 13:27

Friday 7/8/2019 Workout

55 feet tire push. 16" tire
5 sets:  4- assist pullups, r/m 1 of 3 bands, 3- R/L- C-OHP (12k)
----------------------------------------------------------------------(16k)

July 4 2019 Workout

5 sets:  5- band assist pullups /3- squat thrusts w/ C & OHP (2- 15# dbs)
------------------------------------------------------------------------(2-20# dbs)
5 sets 5- assist pull us (removed 1 of 3 bands) /    ------------(2-25# dbs)

July 1 2019 Workout

Min 1-15 (6) burpees,
Speed ladder:  2- 1-2's / 2-12's sideway / 2- icky shuffle / 2- step behind / 2- step overs
2- 1-4s

10 yard fire off, then all out short arm swings.
0:2-68 / 0:2-63 /0:2-34 ./0:2-40 /0:2-24
40 yard skips ?? / 0:12-

Monday 6/24/19 Workout

Min 1-15 (6) burpees.
5 sets: 5- assist pullups / 5- rolling deck squats/ 25 # slam ball.

Tuesday 6/18/25 Workout

5- 5- assisted pullups / 3- burpees w/ C-OHP. (2-15# dbs)
5- 3 sec all out short and long arm swings.

Monday 6/17/19 Workout

Min 1-15 (6) burpees.
40 yard bear craw tire push.  (16" tire).

Monday 06/10/19 First strong workout after Rotator Cuff

100 yard bear crawl (265)
5- 5-assist pullups / 3- burpees w/ OH press (2-15# dbs)
------------------------------------------------------(2-20# dbs)
------------------------------------------------------(2-25# dbs)

Wednesday 5/29/19 40yard dash Training

Min 1-15 (6) burpees
5 - (15 sec) Long arm swings / short arm swings.
20 yard ankeling/ straight  leg steps
20 yard skip w/bounce
5- R/L roll to sprint
40 yard dash: 0:11-01 / 0:8-99 / 07-84 / 07:78 (last, all out at 5 yards)

Wednesday 5/22/19 Workout

Min 1-15 (6) burpees.
Speed Ladder: 1-2's forward up/back.
                        1.2's sideways u/b
                        icky shuffle.
                        step behinds.
                        step overs
On 1 knee:  3 sec large arm swings/ to all out short swings
40 Yard Dash workout:
20 yard ankling/ skip bouncing / str. leg march.
20 yard with tire:  initial first steps only
40 yard dash 0:15-29 / 0:11-97
20 yard bear craw
40 yard dash: 0:8-26 / 0:7-87

Monday 5/20/19

MRI negative for tears.  OOOHAH!  Back to workouts.

Min 1-15 (6) burpees.

40 yard dash training:
20 yard up-anklings/ back- german march
40 yard skips forward-0:14:24 / backward 0:22-90
10 yard runs 02-85 / 0:2-26
20 yard @10yard  0:2-32 at 20 yard-0:2:49 / 0:2-53 - 0: 4:20
40 yard dash- 0:7-47  OORAH!!  (all out short arm swings)

Monday 5/13/19 Workout

5 rds:15sec  elbow hangs for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swing

Wednesday 5/8/19 40 yard dash training

3-sets on knee.  3 second long arm swings / 3 second short arm swings.
2-20 yard ankleng.  10 yards small steps- 10 yards high knee straight leg
Wall: 10 R/L high knee leg switch/ 10-1-2's switch / 10- 1-3's switch
4- 20 yard high skips.
4- 20 yard skips w/bouncing
20 yard L/R straight leg
20 yard straight leg. L/R
4-Suicide-10-10-20-20 yards
20 yard dash 05-32 / 06-3 / 05-77 /05-52
40 yard dash 08-17

5/6/19 40 Dash Training

2- 20 yard ankling / return German march.
4-40 yard tire dash #2-15.26 / #3- 13.68
40 yard dash 08:81 /08:03-3-FU'ps
20 yar dash 03:-96 / 03:91
20 yard worm walk /return reverse lunge walk
40 yard skip 13:87
20 yard:  10 yard sideways shuffle / 10 yard all out. up/back

Monday 5/1/19 40 yard dash training

5- 20 yard  up/back Ankling, mini-steps
5-    "     '            ''                      German steps.
6 - 20 yard u/back tire drags.
20 yard lunge walk u/b
21- broad jumps.
10 yard dash: 02-19? /02-31 / 02-63 /  Left take off
   "      "    "     02-42 / 02-54 / 02-51  / Right    "                               '

Monday 4/29/19 40 Dash Training

20 yards:
6-Toes to heels.  down on balls, barely touch heels down.
6-High knee, toes up, down on balls of feet.
10 yard dash: Left power. 03-13 / 02-94 / 02-86 / 02-74 / 02-31
10 yard dash: Rt power. 02-83 /02-58 /02-69 / 02-57 /02-57
5-right/left roll to spring. (no sprinting).

Monday 4/15/19 Workout

5 rds:15sec  elbow hangs for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings

Same as above using 16K

40 yard dash: 0:12-96 / 0:10-77 / 0:8-84 / 0:8:69

4/11/19 Workout 40 yard dash record

5 rds:15 sec. elbow hang for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings
2 rds:  above using 16k

40 yard dash: 0:12-87/ 09:99/ 0:8-67 /0:8-28 /0:7-87

Tuesday 4/9/19 Workout

5 rds:15 elbow hang for lats
          15 sec. full squat hold 12k
           15 sec standing hold 12k
            15 sec. curls 12k (8)
            4- lunge walks 12k
           15 sec swings 16k,11 swings

2 rds:  above using 16k

FIRE FEET 12' up/back
1-2's forward u/back
1-2's sideways u/b
icky /u-b
1-4's
behind steps
over steps

40 yard dash: 0.12-20 / 0.10-59 / 0.9-92 / 0.8-61 / 08.50

Friday 4/5/19 Light workout

2 sets: 15 sec. full squat hold 12k
            15 sec standing hold 12k
            15 sec. curls 12k
            4- lunge walks 12k
            10 swings 16k

Monday 4/1/19 Workout avoiding rotator cuff.

10 rds: 15 sec Elbow hangs./
            15 sec. full squat hold 12k
            15 sec standing hold 12k
            15 sec. curls 12k
            4- lunge walks 12k
            10 swings 16k
           

Wednesday 3/27/19 Workout

5 rds:  5- rolling deck squat w/ OH press 20# db
5 rds   4-    "                 "                "          25# db

Speed Ladder:
1-2's  forward up/back
1;/2's sideways u/b
icky u/b
step behind u/b
step over u/b

Monday 03/18/2019 Workout

Tire drag around block (16")
1 min full squat hold (16k)
5- 30 sec standing hold (16k)
5-30 sec L/R OH hold (16k)

Wednesday 3/13/19 Workout

No upper body training Left ROC,

Fire feet 14' up/back.
2 -1-2"s forward u/b.
2- 1's-2's sideways u/b
2- icky shuffle u/b
2- step behinds u/b
2- over steps u/b
2-in-outs hops u/b
2- in-outs sideways u/b
2-1- 4's hops.
10- R/L prone situps
15- deck squats 1- 15# db

3/11/19 Workout

min 1-15 (5) burpees.
5 sets: 4-3 pullups / 4-3 squat-OHP Press (2-12k) last rep PULLED LF QUAD.
5- sets 3-2 pullups.
LEFT ROTATOR KILLING ME.

Thursday 3/7/19 Workout

Tueday & Wednesday working on snow blower.

Min 1-15 (6) burpees.ds
5 sets: 4- pullups-3 pullups / 3- squat curl-OHP 2- 25# dbs. (35 pullups)
5 sets: 3- pullups -2-pullups / 3- Clean OHP 2- 12k              (25 pullups)  = 60 pullups.

Monday 3/4/2019 Workout

Min 1-15 (6) burpees.
5- superman pushups (damn rotator cuff pain)
5x bar pullups 4-3 / L/R  1- minute OH hold.   16k

Saturday 3/2/19 Workout

Min 1-15 (6) burpees.
1- fire feet. UP/BACK\
1-1-2's forward u/b
1-2's sideways u/b
1- icky shuffle u/b
1- in-outs u/b
1-4's u/b
1- step behind u/b
1- step overs u/b

2/28/19 Workout

100 yard bear crawl. = 265 reps

Friday 2/25/19 Workout

Min 1-15 (6) burpees.
5x5 R/L renegade rows, (platform), 20k
 "      "           "          "                       24k
R/L OH hold (16k)
2- R/L  front fly hold (30sec) 7# db
2- R/L rifle hold          "              "
30 sec sumo high pull hold 16k

Friday 2/22/19 Workout

5- Neg pullups /   3- 10 sec pushup punches.
1- L/R Turkish get up (15# db)
5- (5)- dips (ladder) feet on floor
3- 5- pullups

Thursday 2/21/2019 Workout

Min 1-15- (3) burpees w/ C-OHP (2-15# dbs)
Min 16-20 (3)   "               "           (2-20# dbs)
4 sets 5- bar pullups
FIRE LADDER:
18 feet:  fire feet up/back
1-2's U/B
1-2's sideways U/B
1- icky shuffle u/b
2- step behinds
2- step overs
2- in-outs
1-1-4's

Monday 2/18/19 Workout

55- bear crawls w/renegade rows (2-15#) / 25- lunge walks w/ C-OHP.
5- 3 x  neg pullups / 5- lean back, (on knees).
 5- right hand sit thru holds

Friday 2/15/2019 Workout

5 sets: 5- bar pullups / 5- deck squat w/ball slam (#25 ball) /  5- burpees w/ C-OHP (2-15# dbs)
5 sets 3- pull up negatives / 5- R/L C-OHP (20# DB)

Wednesday 2/13/19 Workout

10 rds: 5- bar pull ups / 5- burpees w/ C-OHP (2-15# dbs)
2 rds; 5- neg. pull ups / 5- R/L OHP ( 16k)

Monday 2/11/19 Workout

Min 1-15 (6) burpees.

Friday 2/8/19 Workout

54 bear crawls w/ renegade rows (2-15# dbs)
return: 20 lunge walks w/C-OHP (2-15# dbs)
 2- 5- bar pullups

Monday 2/4/2019 Workout

100 yard bear craw w/ 16' tire.
2- 5- pullups / squats OHP (2- 12k)
Speed ladder:
\1-2's up/bk
1-2's sideways u/b
1-icky shuffle u/b
1 5's U
1- step behind u/b
1- step over u/b
1- in-outs u/b

Friday 2/1/19 Workout

Min 1-15 (6) burpees.
1-14 ft fire feet
1-2's up/bk
1-2's sideways u/b
1-icky shuffle u/b
1 5's U
1- step behind u/b
1- step over u/b
1- in-outs u/b

Thursday 1/24/19 Workout

Min 1-15 (6) burpees, last rep = 10
Sand bag: 5x5 clean/squat
10 consecutive (1 5sec) iron cross, (feet on platform)

Friday 01/25/19 Workout

Min 1-15 (6) burpees.
55 bear crawls w/ renegade rows, (2-15# dbs.  Driveway
25 lunge walks w/curl/ OHP (2-15# dbs).    Driveway
10-(15sec)iron cross hang, feet on platform
5-10 sec punches, pushup position
5- ring pull ups.

wednesday 01/23/2019 Workout

Min 1-15 (6) burpees.
fire feet 18' up/back
2-1-2's  forward /back
2-1-2's sideways up/bck
2- icky shuffle up/bk
2- step over u/b
2- step behind up/bk
1-4's up/bk

TuesdaY 1/22/2019 Workout

Min. 1-15 (6) burpees.

Speed Ladder:
18' fire feet, up/back
2- 1-2's forward/ reverse
2- 1/2's sideways/ back
2- step behinds up/back
2- behind steps up/back
2- icky shuffle up/back
2x 5 - U hops up/back
2- 1-4's hop up/back
2- garage L/R shuffles.

Wednesday 01/16/19 Workout

10x10 R/L swings 16k.

5- (30sec)  finger hold, 2-15# dbs

10- 15 sec iron cross, slings

Min 1-5 (6) burpees

5-squat-curls (2-25# dbs) db touch floor.

Tuesday 1/15/19

2 sets:  5 x 10 R/L swings  16k
1 min full squat hold 16k.
1 min OH hold R/L 16k.
Min 1-5 squat/ sumo hi pull, 24k
5- 15 sec sling iron cross holds, (feet on bench).
2x 5 roll outs.
2x5 curls on bench. 2- 25# dbs.

Monday 1/14/2019 Workout

5-2sets of (10),  R/L swings. 16k

5 x 5 bar pullups/ deck squats / clean-OHP (2-15 dbs).

Fire feet up / backward 18'
SPEED LADDER:
1-2s forward backward.
1-2s  sideways up/back\
step behinds up/back
step overs up/back
1-4 hops up/back
icky shuffle up/back.

Wednesday 1/9/2019 Workout

2 sets:  5 x 10  R/L swings, 16k
115 bear crawl w/renegade rows, 2- 15# dbs
47 lunge walks (2- 15# dbs).

Monday 1/7/2019

100 yard bear crawls on grass, 15" car tire. (320 bear crawls.
2- sets.  L/R 5 x 10 swings. (16k)= 100 R/L.
L/R OH hold (16k)
18 ft.  fire feet, up/ backward.

1/4/2019 Workout

2x 50 swings. (16k)
5x5 bar pullups / 5-R/L Cl-squat / OHP(16)

Tuesday 1/1/2019

2x50 KB swings (16k).
Min 1-15 6- burpees.
5- 15 sec iron cross, feet on bench / 2- ring pull ups.

Monday 12/31/18 Workout

2x 50 swings (16k)

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