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