14 Bottles
14-3-curls/OHP (2-15# dbs) = 42
14 x 10 pushups, (palms/ fists mixed) -140
14x6 stair lunge walks- 84
The 2nd revision 10/28/2020
The 1st can't find it. 10 Spiderman crawls w/ pushups / 3- curls/OHP 9(2-15#dbs) / 6-lunge walks, not on stairs.
14 x 10 Spiderman crawls w/ pushups 140 each
14 x 3 curls/ OHP (2-15# dbs) = 42
14 x 6 stair lunges 84
10 x 5 curls (2-15# dbs)/3- R/L pullups (lean to L/R) Sittings/ 5- dips (from sitting).
13 x 10 spiderman crawls w/pushups 130 each
13 x 6 lunge stair climbs. 78
71 spider man crawl w/ renegade rows (2-15#) dbs
40- return 40 lunge walks with curl/OHP (2-15# dbs)
15 minutes. per minute- 3- burpees w/curl-OHP (2-15# dbs) 45 burpees and curl-OHP
16 3- curls w/ OHP (2-15# dbs) / 6- lunge walks 48 curls / 96 lunge walks.
12-10spicder-man craws w/pushups/ = 120 each
12-3-curls-OHP (2-15# dbs)
12 1-squat w/2-15# dbs to curl&OHPress.
15 minutes. per minute- 3- burpees w/curl-OHP (2-15# dbs) 45 burpees and curl-OHP
Rope: 2- 20 sec alt. wave
2-- 20 sec. dbl wave
14x 3- pullups (sitting) =42 reps
14 x 3burpees w/ curl/OHP (2-15# dbs) 42 if eacg
14 x 6 stair lunge walks 84
Push up tire / return 1-burpee w/ clean-throw
3- burpees w/curls (2-20# dbs)/ 20 sec. rope wave
3- burpees w/curls (2-20# dbs)/ 20 sec. rope double wave
3- burpees w/curls (2-20# dbs)/ 20 sec. rope out circle wave
3- burpees w/curls (2-20# dbs)/ 20 sec. rope inside circle wave
3- burpees w/curls (2-20# dbs)/ 20 sec. rope snake.
By minute:
11 minutes-2 ladder pullup (sitting) / 2-R/L curl/OHP / 1- 20# db).
5 minute 2-curl/OHP 1 - 20# db
11 bottles
5-Hand walk out, with frog leap.
3- Curls w/OHP (2-15# dbs)
6- lunge stair walk up
11x 5 hand walk out w/ frog leap = 55
11 x 3 curls/OHP 33
11 x 6 stair lunges 66
One rep of each for 10x
L- SIT OVER /RETURN RIGHT SIT OVER
L- SIT UP TO STAND (NO HANDS) / SAME RIGHT
SUPERMAN PUSHUP
ROLL OUT TO STAND
L/R TIRE CHOP SLAMS
BURPEE W/ CURL-OHP (2-20# dbs) -----------------------------------------------------------------------------------------------------
5- 1 pullup/ 5-rope curls (24k)
14 Bottles : basement
14 x 3-pullups sitting
14 x3 dips sitting
14 x 5 curls (2-15# dbs)
14- squats (2-15# dbs)
14 x 6 stair lunges
10- 10 Spiderman crawls w/renegade row / 3-curls-OHP (2-15# dbs)
100 crawls/pushups/ 30 curls-OHP
5 minutes @ 15 seconds per minute;
L/R waves
Dbl. waves
Dbl. outside circle.
12 x 10 spiderman crawls w/ pushups 120 each.
12 x 6 stair lunge climbs 72
13 x 10 spidercrawls w/ pushups = 130 crawls/130 pushup
13 x 3 curls /OHPress (2-15# dbs) =39 reps
Tire Workout 16"
Jog 40 yards / Return backwards
40 yard tire drag crawl
40 yard tire push. (first time non-stop)
40 yard L/R twist throws.
40 yard 1-burpee w/ clean & slam.
Min 1-5 w/ 3- curls/OHP (2-15# dbs)\ = 15
1-5-1 curls w/ OHP (2 15# dbs) = 25 reps
5 minute 3- burpees w/curls (2-20# dbs) 15 seconds per minute
5 minute -5- renegade rows R/L per minute. (15 seconds) 2-20# dbs
Rope:
5 minutes 15 sec per minute L/R waves
5 minutes 15 sec per minute both hands.
5 minutes, 15 seconds circle R to L and back
Per minute-15 min. 3-burpees w/ curls (2-20# dbs)
Per minute -15 min -3 R/L renegade rows (2-20#dbs)
EACH 5 MINUTE FOR 15 SECONDS PER MINUTE
ALTERNATE ARMS WAVE
DOUBLE HANDS WAVE
INWARD CIRLE TWO HANDS
L/R PUSHUP POSITION WAVE
LUNGE W/DBL VAVE
15 minutes: 5 min Intervals at 15 second each minute 3- burpees w/curls (2-20# dbs)
15 minutes: 5 min Intervals @ 15 second each minute: 3 Renegade Rows R/L (2- 20 # dbs
ROPE WORKOUTS:
5 Minutes @ 15 seconds per minute: Alternate waves
5 Minutes @ 15 seconds per minute: Double hands waves
5 Minutes @ 15 seconds per minute: Circle outward waves L/R
5 Minutes @ 15 seconds per minute: Circle Inward waves L/R
EACH 5 MINUTE FOR 15 SECONDS PER MINUTE
ALTERNATE ARMS WAVE
DOUBLE HANDS WAVE
INWARD CIRLE TWO HANDS
SNAKE L/R SHAKE
OUTWARD CIRCLE L AND RT TOGETHER
SHAKE IN/OUT W/BOTH HANDS
RIGHT-THEN LEFT FROM PUSH-UPS WAVE
R/L LUNGES BOTH HANDS WAVE
LEAP W/DOUBLE HANDS
Time: 13:12-41
16- spiderman crawls w/ pushups 160 crawls w/ 10- pushups
16 x 6 lunge steps 96
Per minute-15 min. 3-burpees w/ curls (2-20# dbs)
Per minute -15 min -3 R/L renegade rows (2-20#dbs)
ROPE WORKOUT:
Per minute (15 minute) 15 seconds) L/R up/down
Per minute (15 minute) 15 seconds) Up/Down both hands.
Per minute (15 minute) (15 seconds) Circle in both hands.
Per minute (15 minute) (15 seconds) Dbl Circle outs both hands.
15 minute- Per minute 3- Burpees w/ curls 2-20# dbs
15 mute-per minute 3-L/R renegade rows (2-20# dbs)
15 minute per minute (prone0 3- press & straight arms overhead
70 steps finger tips 2-10# dbs.
12 x 10 spiderman crawls with pushups.
12 x6 stairs lunge walk 72 lunge walks.
Time 11 :52:32
40 yards 16" tire.
Drag jog up/ back reverse.
Tire Crawl up/ Tire push back
L/R twist throws up
12- 1-burpee / clean/slam tire
15 bottles:
15 x 10 Spiderman crawls w/pushups =150 each.
15 x 6 stair lunge walks =90
40 yards 16"Tire; 40 yard tire jog. up / return backwards. Tire crawl 125 reps. 40 yard tire push. L/R twists throws. 1 burpee w/clean & slam tire. 13 reps
40 yards W/16" tire.
40 yard tire jog. up / return backwards. Tire crawl 125 reps. 40 yard tire push. L/R twists throws. 1 burpee w/clean & slam tire. 13 reps
2- 5-around the world 12k 2-5-curls 16k, hold horns. 2-R/L behind the head & raise. 2- 5- superman pushups. 5-R/L bent rows 24k.
40 yards: 16: tire.
Run up / return backward. Bear crawl tire drags / return pushing tire. L/R twist tire throws. Clean & slam tires.
New: 13- burpee/clean slam tires up / 11- burpee slams tires back 10- On minute 5-side fly& curls (2-15 dbs) 2- min. hold curls (2-15# dbs )
11-Burpee w/ two hand throw 12# ball 11- '" "" underhands 7- prone on back, sit-up-throw ball left , stand up, no hands. 11 prone on back, sit-up-throw ball right hand , stand up, no hands. 7- right twist w/burpee 7- left twist w/ burpee - 116- Renegade crawls (2/15# dbs) 30-30-30-26 Lunge walk 2/ curls (2-15 dbs)10-10-10-17 35 curls to garage (2- 15# dbs)
14 x 10 spiderman crawls w/ pushups = 140 each. 14x 3- side flys/curls/OHP (2-15# dbs.)
Time 17:17-52
16 - spidercrawls / with pushups / 3- flys-curls (2-15# dbs) 16 x 6 stair lunge climbs.
Time : 15:28-80
45 yards: 16" tire
Jog 45 yards up / return backwards. Bear Crawl drag tire / return pushing tire L/R one hand throw up / return clean & slam tire. 20 lunge walks w/ tire on sholder.
11 x 10 spiderman crawls w/ pushups = 110 each 11 x 5 side fly w/ curls (2-15# dbs) 11 x 6 stair lunges. = 66
Time: 11:29-06
10 shrugs 9(2-16k) 5- rolling deck squat-sit up- curls (12k) 5- R/L Russian lunges (one leg goes behind other) 5- 3# (5 ) hammer twist R/L
11 bottles;
11-spiderman crawls w/ 3- clean/OHP -2-15# bts
11x10 crawls/pushup/ 3-clean & OHP (2-15# dbs) 110/33
Time 9:52-48
40 Yards
Squat Thrust /double hand throw 12x Squat Thrust /double hand under loop throw 15 Squat Thrust /left twist throw 10 Squat Thrust /right twist throw 12x
SUICIDE: 40 YARDS:
Cones set at: 24 feet / 43 feet / 50 feet Total 142 yards
1st run-0:48-21
2nd run-043-93
