09/6/17 On Minute

Min 1-5 (30 sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
Min 1-5 (20 sec) bar hangs
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chin ups

1- min L/R OH hold (16k)

1-min L/R      ""  "     (20k)

 

5 L/R swings (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R snatch (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R cleans (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R press (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

5 L/R squat (12k), (5) dive bmbr pushups/ 5 yard bearcrawl/ (5) burpees / return bear crawl

TIME: 9:22

 

08/5/2013 @ 5:40

08/08/2013 @ 4:43  Been a long while.:(

09/5/17 East High School

100 yard bear crawl: 1:42   /  1:44
100 yard dash:  0:25-17   / 0:21-64

09/4/17 On Minute

Min 1-5 (30 sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
Min 1-5 (20 sec) bar hangs
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chin ups
squat/ push ups 1-10-1 @ 6:27 squat/ hand walk out/push up/ hand walk back

09/01/2017 On MInute

min 1-5 (30 sec ) finger hold, last rep 1-min (2 -1 5#  dbs)
100 yard jog 0:34-11
Min 1-5 (5) elbow pull ups
100 yard jog 0:30-10
Min 1-5 (5) burpees w/OH press (2- 15# db)
100 yard dash 0:25-29
MIn 1-5 (5) burpees w/ OH press (   "" "")
100 yard dash 0:23-90

08/30/17 Workout

100 yard bear crawl w/pull up stands @2;05
100 yard bear crawl w/hands @ 1;48
100 yard dash 0:27-33 // 0:25-89 // 0:24-40
Min 1-5 (5) ladder pull ups to stand positon
Min 1-5 (3) ladder pull ups, full reach
Min 1-5 (5) L/R DANCE SQUATS
Min 1-5 (5 ) door jam presses (hold till next rep)

08/29/17 On Minute

Min 1-5 (50) 20 ropes / 6-10 (20 squats / 11-15 (20 sec) run in place
Min 1-5 (20 sec) roll out (knees)
Min  1-5 (10 sec) roll out (feet)
Min  1-5 (3) rope pull ups
Min 1-5 (5) elbow pull ups
1-min L/R OH hold (16k0

08/28/17 On Minute

Min 1-10 (8) burpees / min 11-15 (7) burppes = 115
Miin 1-5 (30 sec) grip hold (2-15 # dbs)
Min 1-5 (20 sec) bar hangs
Min 1-5 (5) elbow pull ups
2- 5 x 1 rope pull ups
Min 1-5 (4) bar pull ups
Mn 1-10 (5) pull over/stand up/ ball slams (25# ball) = 50
1 min horse stance hold (16k kb)
1-min full squat hold 916k)
Min 1-5 door jam OH press, hold at top until next rep 

08/24/17 Workout

100 yard bear crawl @ 2:00
100 yard dash: 0:28-65  / 0:27-49
100 yard skipping: 0:39-07
Min 1-5 (20 sec) roll out  hold

8/23/17 On Minute

Min 1-10-(8) burpees / Min 11-15 (7) burpees = 115
Min 1-5 (30sec) finger hold (2-15# dbs)
Min 1-5 (5) elbow pull ups
100 yard jog ) 0:31-94
Min 1-5 (20 sec) bar hang
100 yard skipping 0:37-78
Min 1-5 (4) bar pull ups
Min 1-5 (3) ring chi8n ups
100 yard skipping  @ 0:34-11
1 min L/R  OH hold (16k)
Min 1-5 (20sec) roll out hold (knees)
Min 1-5 (10 sec) full roll out hold (knees)

08/21/17 On Minute

Min 1-10 (10 burpees / Min 11-15 (7) burpees
Min 1-5 30 sec finger hold (2-15# dbs)
1-min behind neck bar hold
Min 1-5 (5) OH bar press at door jam
Min 1-5 (5) bar OH to back
Min 1-5 (20 sec) bar hangs
Min 1-5 (5) elbow pull ups
Min 1-5 (4) bar pull ups
Min 1-5 (20 sec) roll out hold
Min 1-5 (10 sec ) full roll out hold