9-29

Tabatta bike

Pushups/chins/leg raisesback bridges=5 sets each

bike sprint 3min

Strength-

Squat 5×5 w 190

mil press 5×5 70

pull down 5×8 w 130

decline situps 5×15

asstd dips 5×6

invert row to neck 5×15

HOME-bike

12min EMOM spritns 100 yrd 920-27sec)

Burpess 3×30,1×20

Puhsups 3×10+ 1x2chin

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9-27

Thursday)

AM) pushups 5×20, leg raises l sit 5×15, chins 5×2, back bends 4x1min

tabatta bike10x20

Pm) strength

deadlifts 5×5 w 220

bench 5×5 w 95

BB rows 5×6 w 120

bench pushups 5×15

decline situps 5×15

DB curls 3×10

shrugs 3×15

WOD- burpees 3×30+ 3×30 DB kettlebel swings+ 3x 10 cable seated rows fast= 16min

Hammer curls 3×8

face pulls cable 3×10

9-26

TUESDAY-

AM) pushups 5×10 spiders 5×2 chins 3×50 vups 5×15 leg raises 5x15puhsups- back bridges 4x1min

bike 2x30min with tabatta (10×20)

PM) burpees 8×30 with 8×10 med ball pushps, 3-4 sets puhsups/chins

4×15 burpees 3×50 vups.

monday) 9/25

Squat 5×5 185

Mil press 5×5-6

chins 5×6

Invert rows 5×10

pushups 5×10

Back bridges 4x1min

LUNCH_ 20min walk Tabatta Squats 10×20

PM) burpees 5×30 5×20 med ball situps 10×10-

pushups / chins 4sets each

9-21

Friday)

squats 10×3-5

invert chin 5×5

med ball situps 10×10

bench 5×3

incline pushups 5×10

BB curls 5×8

mountain climbers 5x1min

PM) chins 3×3+ pushups slow 3×10

9/20

Thursday)

Am ) pushups 5×20+back bends 4x1min

bike 30 min

burpees 30,30,30 20

Bike 30min tabata 10×20

burpee 30×5

chins 5×1

leg raises 5×15

mountain climbers 5x1min

PM) burpees 20×5 with 5×10 decline situps+invert rows 5×10

9-19

AM) Burpees 30

Jumprope singles 100

Invert rows 10

med ball situps 10

x5rounds (then tabatta in place knee high sprintx8x20)

Burpees 20

jumprope single 100

Invert chins x5

medball situps 10

x5rounds

15burpees (50 vups+ 15pushsups+1min mountain climbers x 5 rounds)

15 burpees (50vups +pushups 10)

LUNCH_ 20min walk + tabatta squats 8×20

During day 4×1 chins

PM) burpees 5×20+ pushups 3×20