Thursday 12/30/2021 Burpees w/ 25# slam ball

15 MINUTES. EACH MINUTE 3-BURPEES W/3-SLAM 25# BALL SLAMS 90 RENEGADE CRAWLS /W 2-15# DBS 5 MINUTE 5- CURLS-2-15# DBS. SITTING.

Tuesday 12/21/2021 Stair Climb Machine and treadmill

15 minute Stair climb machine 30 minutes on Treadmill for 1- mile

Monday 12/13/2021 Ropes/ Burpees

3x 20 seconds 4 different ropes 2-1 minute 3 burpees w/OHP press.

Sunday 12/12/2021 New Workout

120 crawls with 2-furniture sliders in the grass 40 yards 15 minutes each minute 3-burpees w/ 3-curls sand bag.

Friday 12/10/2021 Burpees w/ 25# slam ball

15 minutes: each minute 3- burpees w/ 25# slam ball =45 burpees/45 slam balls

Thursday 12/9/2021 Workout

15 minute burpees w/ curl/OHP 2-15# dbs each minute 3 each 15 x 3 = 45 buprees/45 curl/ohp 35 steps up and back curl holding 2-15# dbs and back. 5X R/L ROLLOUT TO UP 4X RT knee to left elbow/ LF to right elbow/ 4 setups / roll rt/left 70 drive way crawls

Friday 11/26/2021 10 bottles

10 x 10 Spiderman crawls w/ pushups.100 each 10 x 6 stairs lunge walks. = 60

Wednesday 11/17/ 2021 On Grass

120 Spider crawls 50 Lunge walks

Monday 15,202 15 minute 3- Burpees w/ curls & OHP (2-15# dbs)

Each burpee w/ 3- curl/ OHP 45 burpees- 45 curls / 45 OHP.

October 4/2021 Monday Alternate 15 bottles

15 minutes: per minute- 3 burpees w/ curls and last rep OHP - 2-15# dbs. 45 reps Walk driveway holding curl 2-15# dbs

Wednesday 9/29/2021 APE Workout

45 APES ON LAWN. GRIPS: CARRYINT 2 10.5# WITH FINGERS.

Thursday 9/23/2021 15 bottles Workout

15 x 10 S[oderman crawls w/ pushups 15 crawls & 150 pushups 15 x 6 lunge walk up stairs 90 Time 11:52:46

Monday 9/20/21 Burpees w/ Dumbells

15 minutes: 5- minutes: per minute 3 x buprees w/ curls 2- 15 # dumbells 5- minutes " " " 2-20# dumbells 5- minutes " "" 2-25# "

Thursday 9/16/21 15 bottles

3x x 5 minutes burpee w/ curl (2-15 # dbs) 3x 5 min Burpees w/ curl "" "" 3x 4 min """ "" 2 -20# dbs Walk up/back driveway curl holds 2-20#s

Monday 9/13/2021 Workout

While siting on a chair, watchching Ninja Warrior: 15 x 1-minute L/R Renegade hold, 5-L/R curls, 1-minute OHP hold / 5-presses

Thursday 09/09/2021 18 Bottles Workout

18 x 10 Spiderman crawls W/pushups 180 each. 18 x 6 stair lunge walks 108 Time: 15:03:46

September 8/2021 Wednesday Strength Holds

5 min R/L rifle wrist hold. 7# dbs 1- minute "" " 15 db 1- min 15# rifle hold. 2- 1 min. R/L forward hold. 1-hands on hearth 2- min

Monday 9/6/2021 Holding strength positions

On fireplace 1:46 minutes (pain), and 2- 1 min holds Top of pushup hold 1-min hold. 3 minute karate sit on feet. Z sit Rt 3 min then same for left hold

Saturday 9/4/21 strength Holding

Top of pushup hold 3 minute Top hold on fireplace 1 min.right hand strong pain. Push up levels 3x6.down to waist. 3 min hold squat.

08/30/2021 15 bottle workout

 15x Spiderman crawls w/ pushup 150 each

15 x 6 stair lunge walks 90

Tuesday 08/24/2021 Haven't been done since 9/4/2020

 Renegade crawls w/ 2-10# dbs-50*50*26

 Return: Lunge walk w/ Curl/OHP: 10-10-10-10-3 (2-10# dbs)

PS:  Not done since 9/4/2020

Sit on chair:3-10 curls (2-15# dbs) / 

3 Forward  R/L hold for 15 sec.

Monday 8/23/2021 Holding Strength For U.S.M.C. Shooting Competition

 R/L Curl hold 3- minutes     7#( db)

R/L Forward hold 2-min.        """

R/L side out hold   2 -min.              """" 

Feet on chair hold 2- min. (right hand) arthritis sharp pain.

Sunday 08/228/2021 14 Bottles Workout

 14 x 10 Spiderman crawls w/ pushups 140 each

 14 x 6 lunge walk up stairs 84

Time; 12:05:80

Armor Strength

 2 nin, front hold - 7# db.

2 min side out  -7#

5- min dog hold

Wednesday August 11 2021 13 bottles workout

 13- 10x Spiderman crawls w/ pushups  130 each.

 13- 6- lunge stair walks 78

Time 10:17:22

Friday July 30 2021 12 Bottles

 12- 10 Spiderman Crawls /W/ pushup 120 each

 12- 6 lunge stairs climbs 72

Time: 9:33:27

7/20/2021 15 Bottles w/ 10 Spiderman Crawls

 15 x 10 Spidercrawls / 150 each

 15 x 6 stairs lunges / 90

Tuesday July 13, 2021 15 bottle workout

15 x 10 Spiderman Crawls w/ pushups = 150 each.

15 x 6 lunge stair climbs. 90

Wednesday July 7, 2021 13 bottle Workout

 13- 10 Spiderman crawls w/ pushups  130 each.

13 6 stairs lunge climbs 78

Saturday June 19, 2021 NEW BOTTLE WOD.

 14 BOTTLES:

Bottle-1- 1 squat / hand walk out / 1- Spiderman pushup.

Bottle 2- 2- squats /hand walk out / 2- Spiderman pushups.

Continue to 14th bottle

Total reps are 105 squats and  105-Spiderman pushups 

/ 14 hand walkout and back / 

10 Bottles workout

 10x10 Spiderman Craws w/pushups   100 each

  10 x 6 lunge walk stairs, 60 stair lunges.

Friday May 28/2021 15 bottles

 15 x 10 Spiderman crawls w/ pushups  150 crawls & pushups

 15 x 6 stair lunges = 90 stair lunges

Wednesday 19 2021 15 Bottles by per minute/15 minutes 3- burpees w/3-curls/OHP (2-15# dbs)

 15 Bottles by per minute/15 minutes 3- burpees w/3-curls/OHP (2-15# dbs) 

120 feet curls walking. 2-15# 

Thursday May 13 2021 15 bottles

 15- 10 Spiderman crawls w/ pushups. 150 crawls/ 150 pushups.

 15-  10 x 6 lunges stairs.  90 lunges up stairs.

Tuesday May 4, 2021 16 Bottles Workout Outside

 5x5 rolling deck squat w/C-OHP (2-10# dbs)

5x5  rolling deck squat w/ C-OHP (2- 15# dbs)

Tuesday April 27 2021 12 Water Bottles Workout

 12 x 10 superman crawls w/ pushups.  120 each.

12 x 6 lunge stairs.  72 lunges.

April 20 /2021 14 Bottle Workout Substitute

 5x5 rolling deck squat / curl OHP (2- 10# dbs)

 5x5 rolling deck squat / curl OHP (2- 15# dbs)

Tuesday April13/2021 Tire workout

 50 yards: 16" tire.

Jot up / backwards back.

Tire Crawl up 

Push tire down road.

L/R tossing tires up.

1-burpee w/clean slam back

Added push tire up and back

10 Bottles Workout

 10 x 10 superman crawls w/ pushups.

10 x 6 lunge walks up stairs.

Saturday April 10/2021 15 minute Burpees

 15 minutes. 5 burpees  per minute = 75 pushups/ 75 dbl mountain climbs /75 squats/

April 5 2021 Tire Workout

 50 yards: 16" tire.

Jot up / backwards back.

Tire Crawl up 

Push tire down road.

L/R tossing tires up.

1-burpee w/clean slam back

Added push tire up and back

SPEED LADDER WORKOUT:

L/R up / R/L back - then backwards

in-R-L-R out/ in L-R-L-out

L across over in- R-out &L-out /  then R cross over -in-L out-R-out

(on left side of ladder)-R step forward (out) / L-across behind in

Straddle a ladder: 1 foot- out / other in go back and forth side ways, 4x.  Then jump to next ladder.

April 2, 2021 15 Bottles Workout

 15 minute x 5 burpees per minute.

Basement: Few Choices

 6x5 (prone) curls, ladder rung #8

5 -(Prone) 30 seconds  locked out front.  

5- (prone) 30 seconds locked out sides

Tuesday March 23/21 13 Bottle Workout did 15

 15- x 3 burpees w/ curl-OHP (2-15# dbs) and 15 x 6 lunge walks with punch outdoors

2- 60 steps w/ Grip fingers with 2-10 1/2#  slugs)

2-L/R )30sec) (curl hold) each 15# dbs.  .

1 minute L/R hold out front (15# db.

Saturday March 20, 2021 Rope WOD

 20 seconds each:

L/R single wave and double wave

Outside and inside circles.

R/L hooks/ both L/R hooks

L/R 1 arm pull rope each.

R/L pull rope

Wedsnesday March 17, 2021 SPARTAN 1

 SPARTAN #1

30-JUMP SQUATS IN PLACE.

30-STAGGERED PUSHUPS. 10-5-5-5-5

30-ALTERNATING LUNGE JUMPS IN PLACE.

30- EXPLOSIVE PUSHUP. 10-5-10-5

30-PRISON SQUATS.

30-HINDU PUSHUPS. 15-15

30-ON 1 KNEEL PULL RUBBER BAND.

30-SQUAT THRUST, NO JUMP. 15-15

30-DOUBLE CRUNCH BOTH FEET OUT & BACK.

30-PULL UPS. Sitting, Commando pullups 5 r/l- 5 r/l- 5-r/l

Sunday March 14/2021 New Bottle workout. 13 bottles Basement

 Using the ladder;

5-Hold ladder lean back hold ladder at waist level, bend knees past toes leaning back, stand up.

5-L/R Commando pullups 5 each hand.

3- Curls w/OHP (2-1 5#) w/1-extra OHP each. (curl-OHP-add another OHP.

13 x 6 Lunge walk stairs.  78

FRIDAY MARCH 12/ 2021 300 SPARTAN #1

300 SPARTAN WORK #1

300 Spartan Workout 1 - YouTube

30-JUMP SQUATS IN PLACE.

30-STAGGERED PUSHUPS.

30-ALTERNATING LUNGE JUMPS IN PLACE.

30- EXPLOSIVE PUSHUP.

30-PRISON SQUATS.

30-HINDU PUSHUPS.

30-ON 1 KNEEL PULL RUBBER BAND.

30-SQUAT THRUST, NO JUMP.

30-DOUBLE CRUNCH BOTH FEET OUT & BACK.

30-PULL UPS.

Wednesday March 10, 2021 300 SPARTAN WORKOUT #1

 HAVE 40 MINUTES:

30 JUMP SQUATS                                                                                                                                           30 STAGGERED PUSHUPS                                                                                                                            30 ALT. SPLIT JUMPS IN PLACE                                                                                                                  30 EXPLOSIVE PUSH UPS                                                                                                                            30 PRISON SQUATS.                                                                                                                                      30 HINDU PUSHUPS                                                                                                                                      30 1 KNEEL PULL RUBBER BAND                                                                                                           30 SQUAT THRUSTS (no jumps)                                                                                                                  30 SITTING BOTH LEGS OUT & BACK                                                                                                       30 PULLUPS

TIMED:31:19 

     

                

        

Tuesday March 9, 2021 Tire Workout

50 yards: 16" tire.

Jot up / backwards back.

Tire Crawl up 

Push tire down road.

L/R tossing tires up.

1-burpee w/clean slam back

Sunday March 7/2021 13 Bottles Workout

 13x  10 spiderman crawls w/pushups / 

 13x3 curls/with (OHP-3x)  2-15# dbs

 13 x 6 stair lunge steps = 78 lunge steps

Feb /28/16/2021 Water Bottles WOD

 16  10-Spicer-man crawls w/ pushups = 160 each

  16-  6 Stairs lunges x= 96

Feb./12/2021 Friday 12 bottle workout

 12 x 10 spiderman crawls w/pushups 120 each.

12 x 6 stair lunges = 75 lunges

  

Monday 2/8/2021 Workout

 2-17 walks up curls w/(2-20# dbs )up and  17 back.

2-5-Right side roll out w/ pushup / Left roll out w/ pushps.

2 - Roll outs to stand.

30 walks /curl holds (2-20# dbs)  up and back

5- pullups w/ straight legs lifts.

5- Coffin situps.

Friday Feb 5 2021 15 bottle WOD

 3 x 5 Rolling deck squat/ curl/slam 25# ball.

Right arm only;  5x5 squat/curl/ OHP ( 20 # db.)

Friday 01/29/2021 Ape

5x 5- Sitting pullups/ 5- sitting dips/ 10 Left apes / 10 Rt 10 apes-10 left apes.

5x5 - Sitting pullups w/ feets up going down,(negatives)/ 10 Rt apes-10 left apes.

Thursday 9/21/20 16" Tire Push

 40 yard 16"tire push 80 crawls

Monday 1/18/2021 15 bottles

 15 x 10 spiderman crawls w/ pushups.   150 each

15 x 3 curls / OHP (2- 15# dbs)  45

Wednesday 1/13/ 2021 New Rope Workout/Tire

 50 ft 2" rope

55 yards 16" tire, pull R/L forward. alt pulls / return pull backward.

50 foot Pull rope only Left/ pull right.

push tire 40 yard up / push tire back :))

Walk up/back driveway (2)-10 1/2 # finger hold (round weight)

Walk up/back driveway (2)-10 1/2# finger hold w/curls

Saturday 1/9/2021 15 Bottles Workout

 15 x 3- burpees w/ 25# slams.

Thursday 1/7/2021 New Rope Workout by John Brookfield

 50 ft 2" rope:  On hands & feet  (3) John Brookfield - YouTube

Straddle feet;  Left hand, pull rope under you/ Right hand same.

As above; left pull away from you / Right hand same.

As above pull to right / Same to left

One rope:  wave / hook punches L/R

Monday January 4, 2021

(1)- Rope Workout: 5 x 20 seconds per minute:

L/R alternate wave

Double hold wave

R/L Hook punch

(2)- 5 x 3 rolling deck/curl-slams (25# ball)

(3)- 15 minutes: 3-burpees w/ curl / slam per minute.