7/20-THUR/FRI

THURSDAY- WALK IN SWAMP/RIVER WADING+ 30-40minutes

FRIDAY:

AM) 5×25 one leg up pushups w/4x1min back bridge holds

STRENGTH=

 Power clean

 warm ups w/ bar 10, 7 (5×12 decline situps)

5x 65

5x 85

3x 95

3x 95

5×85

5×85

5×85

5×85

 WOD) 1×50 lbs DB clean each arm then begin

7 20lbs db cleans+ farmers walk w/DB 200meters) 6 1/2 rounds – 12min

rest 3min

7 20lbs db cleans + Walks- 7 1/2 rounds – 13min

Then 50lb DB clean from floor one armx 7reps each arm

11 weighted leg raises roman chair-5 rounds- 12min

Bike – 30min

Circuit= 30 Burpees+ 1min mountain climbers+ 6 pillar dips+ 8 band assist chins  20 Burpees +1min mountain climbers+ 6 pillar dips+ 8 band assist chins) X 4 rounds +12 l sit leg raises+ 15 Burpees) x 3 rounds   Total time- 25min

Bike- 30min

Circuit- 25burpees then 15 Burpees for rest

50 vups X 6 rounds then 3 with 1min med ball twist+ 3×15 Burpees+ 2×50 vups

Total – 25min (400 vups+ 3x1min med ball twist+ about 200 Burpees

LATER-

Burpees 20 then rest 15 + invert rows 10) x 5 rounds+(10 Burpees /1min heavy bag knees,/ 10 Burpees/ 1min heavy bag knees/10 Burpees+ 50 vups a min bike crunch+ flutter kicks total time (18min)

Later still-

Burpees 15+ vups 50+ 3×30 lunge jumps with 3x1min (30 then 100) med ball slams+ 2×25 rollups+ 15 Burpees+ 5×12 legs on top heavy bag pushups+ 50 vups+ 3×60 bike crunches

Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s