03/31/17 On Minute

Min 1-10  5- R/L towel swings (12k)
Min 11-20   5- R/L towel curls (12k)
Min 21-30    5 - 2H towels curls (20k)

03/30/17 Test Workout

8 x10 burpees during commercials.=80 burpees.  Avg. rest period to next commercial 7 minutes.

Note:  Test at 15 -20 burpees.  This will make it an anaerobic exercise.

03/29/17 On Minute

105 Yard bear crawl @ 2:12


Min 1-5  5- pullover/sit up/ stand up/ ball slams (25# ball)
Min 6-10  3- burpees w/ curl/ OHP (2-15# dbs)  
Min 11-15 3- burees w/ curl/OHP  (2-20# dbs)
Min16-20  3  burpees   ""    ""    "     (2-25# dbs) 
Min 21-25 3 burpees     "      "   ''       (2-20# dbs

03/27/17 On Minute

Miin 1-5   6 burpees
Min 6-15   7- burpees
Min16 -20  6 burpees
Total 130 burpees

Friday 03/24/17 On MInute

Min 1-5       8- squat/ with hi pulls (24k)     40
Min 6-15     9-     "                  """      "          90
M in 16-20   8-     "               "" ''         "         40
                                                    Total 170 reps

03/22/17 On Minute

Min 1-5  5- pullover/sit up/ stand up/ ball slams (25# ball)
Min 6-10  3- burpees w/ curl/ OHP (2-15# dbs)  
Min 11-15 3- burees w/ curl/OHP  (2-20# dbs)
Min16-20  3  burpees   ""    ""    "     (2-25# dbs) 
Min 21-25 3 burpees     "      "   ''       (2-20# dbs)
Min  26-30  3  "                 ' "   ""        (2-15# dbs)
Min 30-35   5    pullover/sit up/ stand up/ ball slams (25# ball)      

03/20/17 On Minute

Min 1-10  5- pullover/sit up/ stand up/ ball slams (25# ball)  50 x  25# = 1,250 #s
Min 11-15  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

TOTAL 2,750 #s

03/18/17 On Mintue

Min  1-5      5- burpees (on fist)
Min 6-10     6         "        "
Min 11-15   7        "         "
Min  16-20   6      "         "

03/13/17 On Minute

Min 1-5  3- burpees w/ curl/ OHP (2-15# dbs)  15x30#  = 450#s
Min 6-10  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 11-15  3  burpees   ""    ""    "     (2-25# dbs)  15x50#     =750#s

Min 16-20  3- burpees    "    "     "      (2- 20# dbs) 15x 40#   = 600#s
Min 21-25  3- burpees    "    "     "      (2- 15# dbs) 15x30#   = 450#s

 

TOTAL POUNDS 2,850

 

120 feet renegade row bear crawl w/ 2-15# dbs

03/11/17 On Minute

Miin 1-5   6 burpees
Min 6-15   7- burpees
Min16 -20  6 burpees
Total 130 burpees

Min 1-10    10- High pulls (24k)  total 100