6=27

WED

AM)

Deadlift 5×6,5,5,5,5 (205)

A1)front sqaut 5×5 (115)

A2) decline situps 5×12

Sprints w/50lb vest 30 sec on rest 30 sec then 30sec back + 10 rep weighted puhsup

repeat 5x ( total 10 sprints 5×10 pusups)=12min

Then A1) box jumps x15+ incline pushups x10-15+ pistol B/W one leg squat x6onto box= repeat 5 rounds

total= 5×15 jumps/5x6pistols/5×15 pushups= 11min

SLDL w/ 20lb DB 3×12 each leg

vups 6×50 w/1min med ball rotationx3, flutter kicks 3xx1min+ 2x25pushups+3×12 bridges into standing+3x1min bridge

about 20-40min total mountain bike- light-4-5min real hard

PM) circuit= 20burpees+ 12 invert rows= 5 rounds (100 burpees+5×12 invert rows+ 50 vups)

6-26-MONDAY

AM) 
Eight Count BB x 4x12 (50lb DB)
A1) squat thrust BB 4x6-8
A2) DB row 50's 4x8
B1) BB bench 4x8 
b2) DB clean 50's 4x6 each arm
c1) chins 5x6
c2) decline situps 5x10

Met con- ( burpees 1×30, 1min jumprope, Burp 1×25, 1min jumprope, Burp 1×20, 1min jumprope, burp 1×15, 1min jumprope, 15burp+ 2x1min heavy bag knees)=15min

into circuit=
D1) dips 5x8
d2) curls 5x6
d3) upright rows 5x6
d4) leg raises 5x12
weighted planks 6x1min w 50lb vest
50lb vest pushups on bench 4×8
back bends 4x1min
PM) burps 1×20, rows 1×10, vups 50, med ball twistx1min, flutter kicks 1min=repeat 6rounds
burps 1×15 vups 50= repeat 3-5 times, 5×5 clap pushups w. 5x1min moutain climbers
2×25 rollups into jump, vups 50. 4×12 back bends into standing position.

6/24/ SUNDAY

WET OUTSIDE+ MST REST AGAIN

Pushups 3×25 /bridges x3x1min

Circuit=

Pushups w/knee to elbow 4×20

Invert chins 6×6-8

Back bends into standing position 5×12

Clap pushups 5×5= into mountain climbers 5x1min

Side lunges 3×12 each leg

Then Burpees 1×50 +heavy bag deadlift flipx1min +

Divebomber Burpees high jump x15+ HB flip 1min+ 15 DV burps+

 HB flip 1min+ 20 DV burps+ HB knees w/ run in place 2x1min

15 burps (3×50 vups,3x1min med ball rotations,3x1min flutter kicks) 15 burps

 

 

6-23-SATURDAY

RESt

pushups x4x25+ back bridges 4x1min holds

side planks 3 each side First aid1min

yoga cross leg holds 3x1min

back bends into standing 3×12

knee to cross elbow pushup 3×20

22nd of JUNE

FRIDAY

AM) pushups x25

Circuit A1- Dips 5×8/chins 5×3/decline situps 5×10

then burpees 1×55/1min heavy bag flips/burps 1×15 divebomber/1min heavy bag flips/1×15 DV burps/1x1min HB flips/ 1×15 DV burps/ 1x1min HB flips 2x1min heavy bag knees/ 5×12 spiderman puahups/ 4x1min back bridges

Bike 30 min 1×30 burps 1x1min mountain climbers 1×20 knee to elbow pushups 1×3 pull ups

then bike 1x5min standing 1×20 burps 1x1min mounatin climbers+ 1×20 knee to elbow pushups +1×10 rows BW

Bike 30min + sandbag squat thruster into shooulder throw 50lb 1 x20+ 1x1min moutain climbers

MORE biking- 2x15min or so 3-5 min sprint then into-

Sandbag flips 2×15

Circuit 15 Burpees+ 10 50lb clean and press DB+ 10 leg raises x 5 rounds

10 long jump Burpees+ 50lb one arm DB clean (angled) x6each arm X 3 rounds

Bike 10-20min

Clap pushups x5 x2 mountain climbers 1min + (6 rounds vups 50/ med ball twist x1min )+ 100 flutter kicks x2 times+15 burpees

 

6/21/ THursDAY

 

4×25 pushups/ 3×25 burpees/ 3x1min mountain climbers=15min w/stretching/ back bridges

bike 2×30 w.30burps last 15min with 50 lb sand bag over shoulders.

25burps- 3×20 knee to elbow pushups/ 5×8 invert chins

Squats 10×6

abs- 5×12 leg raises

5×12 decline situps

3×50 helicopter leg twist

2×50 v-push ups

2×10 invert rows

 

WED-6/20

4×25 pushups/4x1min back bridges

bike 30i=min x2 w/30burps

  Cicuit1
5×10 invert rows/chins
1×50 burpees+ 1min heavy bag flips+ 1x25burpees+ 1min heavy bag flips+ 1x25burpees+ 2min heavy bag knees+5x5 clap pushups+ 5x1min mountain climbers+ 6x1min weighted planks
                             
later 1×20 burpees 1×50 vups= repeat until 150 burpees/ 400 vups/ 3x1min med ball slams-stuff