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.