April 30 Workout

Pushups 3PPU (pink?) 4x20 (20, 20, 10/10, 7/7/6) 80 total
Renegade Rows 44k's 4x20 (10/10, 10/10, 8/6/4/2, 8/6/6) 80 total (40 r/l)
Foot-Up Lunges 4x20 (10 r/l) BW, 12k's, 28k's, 44k's 80 total(40 r/l)
Box Step Ups (box 2) 4x20 (10 r/l) BW, 12k's, 28k's, 44k's 80 total (40 r/l)
PW Curl 3x20 60 total
PW Pike Ups 3x20 60 total

April 29 Workout

Mountain Biking

April 27 Workout

1-arm Handstand Hold 6x~20 sec r/20 sec l (r felt more stable)
PW Rollout 5 count/5 reps x2 x3 30/30 total

Front Squat w/ 24k's 5 count/5 reps x2 x3 30/30 total
PW Curl w/ scuba belt 5 count/5 reps x6 30/30 total

1-arm pullup -20# assitance r/l o/u x5

April 26 Workout

FIT class "BINGO"

Med Ball Exercises (Blue 5K)
50 High Throws
50 Chest Passes
50 Up Downs
50 Russian Twists

Box Exercises
100 Step Ups (50 r/l)
100 Box Squats

Jump Rope
300 forward
300 backward
75 doubles

Cable Exercises
50 Punches
30 Full Extension
50 Swimmers

Power Wheel
60 yards Crawling
35 Knees to Elbows
25 Pike Ups
25 Curls

50 Jumping Jacks/50 Jumping Jills
50 Skaters
50 Umpas
30 Burpees
Run 15 x25 yards
Inchworms 30 yards

Overhead Carry 100 pounds 200 yards
Crawling 30 yards f/b r/l (120 yards total)

April 25 Workout

Mountain Biking

April 23 Workout

1-2-3-4-5-4-3-2-1
Pullups +32k
1-leg deadlift r/l +44k's
Pushups 3-Green PPU
Jumping Rim Touches 5x5
1-arm pullup assisted -15# o/u r/l x5

April 21 Workout

10 minutes Run/Sldie/Crawl alternating in group of 3
10 minutes Agility Ladder
10 minutes Jump Rope 30 seconds rest/10 seconds singles/20 seconds doubles x10

April 20 Workout

10-9-8-7-6-5-4-3-2-1
D-ball Cleans 120#
D-ball Lunge 10 yards (10 steps) on shoulder
D-ball Push Press 120#
D-ball Carry

40 minutes

April 19 Workout

100 yards wearing power sports trainer
Traveling Burpees
Sliding
Crawling
Crab Walk
Run
Broad Jump
Frog Hops
Jump Rope
Lunging

Mountain Biking
Gully, Switchbacks, Long Hill

April 18 Workout

Divebombers 40 # Vest 5x8, No vest 4x10 40/40 total
Pullups 40# vest 5x4,4 24 total, no vest 8s, 6s, 5s varying grips, 56 total 24/56 (80)

Lateral Jump Overs ~30" sets of 8 80 total.
PW Curl 4x20 80 total

Mountain Biking ~25 minutes
switchbacks, long hill

April 17 Workout

Yoga class

Rim Touches x12
Dips/Pullups
5x20k
5x24k
5x28k
5x32k
5x36k

Elver 8 laps in 20:17 2:45 intervals

April 16 Workout

6x3 w/44k
Swings
Hang Cleans
Squats (1-arm racked)
Push Presses
Snatches

Also got one Press with right arm in a couple attempts

April 14 Workout

Bike ride 7 mile/2

april 11 Workout

x4
Snowboarder Squats 10-12 28k
Walking Swings 36k 20
Lateral Handstand Walk ~10/~5 r/l +10 b
Pole Climb to ladder, up ladder back to pole 3, to pole 5, back to pole 2

April 10 Workout

100's
Burpees
Crawling
Box Jumps
Log Jumps
Touchdowns

1-arm pullups -15# 5 o/u r/l

April 9 Workout

60's

120# D-ball Military Press 60 (3x3, 5x1, 23x2)
120# D-ball Clean 60 (31 before press, sets of 3-5)

2 28k's Foot up Lunges (box 2) 10x5, 10 r/l 60 total
Power Wheel Curl 60 3x20

Pullups 20k x5, 24k x5, 28k x5
Walk on Hands 5-10 yards

Rim Touches 10

April 6 Workout

30 minutes 4x thru

15 Handstand Pushups (2-6) (to top of head)
15 Body Row no Feet (4-5)
15 PW Rollouts w/ alternate leg pauses (4-10)
150's Jump Rope

April 5 Workout

10 Rim Touches

100 Snatches 10 minutes w/40k
6/6, 3/3/3/3, 6/6, 6/6, 3/3, 3/3, 6/4, 2/3/3, 6/6, 5/5

5 minutes Jump Rope f/b 30/30

100 yards PW Crawl +50#'s - 5 minutes

April 4 Workout

30 minutes 5x circuit
10 80# D-ball Cleans
10 yard Carry Rack
10 80# D-ball Presses 5/5 each time
10 yard Carry Overhead
10 Lunges each side 80# D-ball Rack
100 yard Run
10 Broad Jump
40 yards Crawl

April 3 Workout

15/15 10 sets each
Pushups PPU 1 Green 7s Total=70
Pullups 7s, 6 sets unbroken 4/3, 4/2/1, 3/2/2, 3/2/2 Total =70
Squats 24k's 7s Total =70
Swings 24k's 7s Total =70
No rest between Squats/Swings

Deadlift 95x5, 185x5, 275x5, 325x1x3, 385x0
Presses 95x5 Pullups 45x5
Presses 115x5 Pullups 55x5
Presses 135x5 Muscle Up from seat

March 31 Workout

Presses 20k's x5 Pullups 20k x5
Presses 24k's x5 Pullups 24k x5
Presses 28k's x5 Pullups 28k x5
Presses 32k's x5 Pullups 32k x5
Presses 36k's 9x1 every 30 sec Presses 36k 3x3
Presses 36k's x1 Pullups 2-24k's x6 every 30 sec