9-29+

Added onto Bottom post- 6AM Sunday

Burpees 100
a1- Band Curls x 12
a2- Band Fly’s x 12
a3- Weighted vups x 20
a4- Burpees 2x 25
x 5 rounds

Worked out through Monday 8AM-

Did hundreds of burpees and circuit

Burpees with weights sometimes – mostly sets of 100 and 50, 20

Abs to consisting of leg raises med ball vups

I frankly just lost count, but way over 2000 burpees and stuff..

9*28

100_1559100_1555Saturday:

 

 

9-26 No sleep 2 days now- Been active non-stop Ate once

  1. Continues yesterday
    Burpees 100 and 5×20 burpees w/high jump + 5×20 med ball situps

Later:

  •  Burpees 100
  • A1- Pistol Squats 6×10 each leg
  • A2- Chins 6×6
  • A3- Med ball pushups 5×10
  • A4- Abs 5×15-30 reps various leg raises
  • Burpees 2×50 and 3×10 back bridges

CONDITIONING:

5 ROUNDS:

  • 1min Burpees (20 reps)
  • 1min Mountain Climbers
     10-12 minutes

ADD-ON:

5 ROUNDS :

  • Burpees 25
  • Lunge Jumps 25 each set (12 each leg+1alternating)
  • Behind Neck Pullups 5
  • Explosive Pushups 5
  • Med ball overhead situps 15

+ 100 each knee heavy bag+ roundhouses 25 to cool down.

Couple more sets of 100 burpees

Did about another 300 burpees w/ jumps. core work , pushups = FRIDAY( 7AM)

Sleep after 3 days straight

9-25/26

(12PM) WED—THURS (6am)

Burpees 100 , 3×8 chins, 5×20 med ball feet pushups, 3x1min each side planks, 3x 1min med ball planks, 3×10 back bridges to standing, Hindu squats 100,50,50,.

5×20 high jump burpees w/rest of (2x1min jumprope, 2×100 heavy bag knees, 12 roundhouses each side)

Tabatta Burpees (20on, 10off, 8 rounds)

Bike about 45-1hr w/3min sprint @ end

* Sprint workout+Burpees 20 (10 x 100 yrd sprints w/30sec rest in between)

 

Strength-

A1-Barbell Clean and Press 5×5 w/ 90lb

A2- Invert rows 5×10

B1- DB/KB one arm swings 10 each arm

B2- DB/KB one arm cleans 10 each arm

5×10 leg raises and 3×50 burpees.

(500 burpees total in day)

 

9-25

Tuesday)

Burpees 100 and 5×20 high jump burpees

1. Pistols 6×10 each leg

2. Pullups 5×5

3. Decline situps 5×10

4. Pushups 5×25

Back bends 3×10 , wall squats 3x 1min, flutter kicks 3x1min, planks 3x1min

Strength:

Deadlifts 5×5 w/ 260

1. Bar recline rows 6×6 with 50lbs vest

2. Pushups 6×6 w/ 50lb vest

3. Lsit Leg raises on dip bar: 5×15-20 some with weighted feet

Conditioning, : 1. 25 Squat jumps with 50lb vest+ 1min Jump-rope or 1min mountain climbers all with vest on. x 5 ROUNDS

Burpees 100 (Sets of 25 with Sledgehammer switching sides.

 

9-23-Sunday

Did Bodyweight

1st WKOUT- Burpees 100

  • Pistols 6×10 each leg

  • Pullups 5×6

  • Dips 5×8

  • leg raises 5×10

  • 5×20 high jump burpees

Bike 40min with walk up bridge w/ bike overhead

Park workout: Burpees 100

  • Chins 5×6-8

  • Lunge Jumps 4×25

  • leg raises 5×10

  • Feet up Pushups 5×10

  • Burpees 100

Bike 45min

Burpees in sets of 50 with jumprope+ kickboxing+weighted situps 5×10, flutter kicks 3x1min, wall sits 5x1min, 

5×25 DB Clean and press,

3×10 DB hammer curls into 3×10 DB shoulder presses

About 1200 burpees total in day

9-18-2013 SAR PACK

 

  • Wednesday

  • Done in middle routine: 100 Burpees (20 tuck jump,30 regular, 30 dive bomber, 20 tuck jump) all no rest in 5min 55sec
Routine: (done in odd circuit with random combinations)
1. pistol one leg squat 6×10 each leg
2. pull ups 5×5-6
3. pushups 5×25
4. back bridges into standing 3×10 and 2x1min hold
5. planks 5min (2x1min each oblique, 1x1min front)
6. wall squat 3x1min
7. planks 5min (2x1min each side, 3x1min one arm pushup position)
(stretching 15min) splits and balance

LATER

  • Chin-ups 3×6 BW 3×3 w/pack

  • Air squats 4×25 w/pack

  • Dips 3×7 B/W 3×5 w/pack

  • Hanging Leg raises 6×10 w/pack

5×20 high jump burpees and 5×20 med ball situps

700 rep circuit (all done w/no rest)

100 burpees

100 heavy bag flips

100 hindu squats

100 left knee strikes

100 jump rope rotations

100 right knee strikes

100 v-situps

BIKE 1hr

Burpees 100

STRENGTH

1. Deadlifts 5×5 w 260lb NEW PR

2a. mil press 5×5 85lb

2b. Rope hammer curls 5×8 w/50lb

2c. burpees 5×20

Later: CONDITIONING

Burpees 100 THEN

1. 8 rounds of burpees 50 + 1minute jump-rope

 

 

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