Friday 12/13/19 Indoor bottle workout

14 bottles
1 bottle w/ 6  step lunge walk up stairs, (6).   6 x 14 times = 84 lunge walks.

Thursday 12/12/19 Indoor WOD

20 min step machine
5x 10 Clean/OHP (2- 10# dbs)
5 x 10 R/L punches   ""
5-x  10 bent curls            ""

Tuesday 12/10/12 On Chair

During advertise:

5 - 10- Clean/OHP (10# dbs)
5- 10 - R/L punch's      ""
5- 10- renegade rows (bend over from chair.

Monday 12/9/2019 New Workout

20 min step machine w/ 1 minute rest every 5 min.

5- ladder pullups (sitting)
5- pushups (PVC) stand
5- dips            "   "
10 curls -(2-10# dbs)
10- R/L punches  ""
10- curls/OHP/ tricep, back to floor
10- up & out flys

12/7/19 INDOOR WINTER WOD

BOTTLE WOD. 12 BOTTLES

10- Bottles carry 1 bottle- alt. climb every other step / crawl every other step = (6) up stairs. 60 reps
2- Bottles,  20 spider crawls w/ pushups/ same as above. = 40 push ups.

Friday 12/6/19 Workout

Bear crawl w/ tire 120 reps

push tire back 50 yards

5- 5- pullups ( 2 bands) / 3- Sit up-slam ball (25# ball)

5- 10 R/L small punchs

Monday 11/25/19 Workout

120 bear craw w/ 16" tire drag.
5- squat w/ 16k set on bench.

11/19/19 Workout

10 burpees
120 bear crawls /16" tire drag.
90- walking backward /tire drag
1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.

3- shoulder roll hang over hanging ladder

Sunday 11/17/2019NEW Indoor Workouit

Stocking 10 water bottles in fridge:

10 x-Down  steps get one bottle, walk up steps every other step, put bottle on counter.
Alternating with bear crawl every other steps.
= 60 lunge steps and up/down steps 10 times.

Wednesday 11/13/19 Workout

1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.
5-R/L shoulder roll overs (sonnon)
1-min R swings and L 1 min sings  WHEW!!
1-L/R over head hold 12k