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