11/11sunday

bike 2×30 min w tabattas

burpees 100 in 5min 49 sec

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saturday11/10

Pushups 5×20+5×10 spidermans (back bends 4x1min)

Tabatta bike 10x20sec

Burpees 30

Invert chins 8

leg raises dip bar 15

pistols 10 each leg

5 rounds

Then 5 rounds 30 burpees + 1minute mountain climbers+ med ball situps 12+ med ball pushups 10

Back bends 3×12 into standing

fiday-11/09

B/w

Burpees 100 in 6minutes straight

hindu squats Tabatta (10x20sec)

Pushups 5×20

Invert Chins 5×8

Planks 2min each side +1min feet up each side

thursday-11/08

deads 5×5 w 230

milpress A1) 5×5 w 75

chins A2) 5×3 b/w

leg raises A,B3) 10×10

B1) dips w band 5×15

B2) Rows BB 5×6 125

C1) incline pushups 5×15

C2) shrugs 5×10

Burpees 20 +sprints 20sec= x 10 rounds+ w 5 rounds 1min mountain climbers

5x6chins w band+ back bends

LATER 200 burpees + 5×12 decline situps + 3 x8 pulls+ 5×10 spiderman pushups

 

11-4-7

Say I so
Day1)
Squats BB 5×5
A1)Floor press 5×5
A2)pull-up w/band assist 5×5
A3) situps decline 5×12
B1) One leg DB stiff leg deadlift 5×10 eachleg
B2) leg raises 5×15
B3) BB curls 5×6-8
C1) invert rows 5×8
C2) band tricep ext 5×8
pushups 5×20

Burpees 30 , med ball twist 1min, mountain climbers 1min, spiderman pushups 10X 7 rounds= 20-25 min

Then day 2
Burpees 30
jumprope 1min
puhsups 20
invert rows 10
med ball situps 12
x 7 rounds=35min+ Tabatta squat  10x20sec

THen later burpees 5×20
chins 5×2
puhsups 5x 10 spiderman
leg raises 5×10

11-4-SUNDAY

BIKE 1hr 20min w/ tabatta and a 3min sprint

Burpess 100 (2×30+1×40)

back bends 4x1min

11/03

SAT

Chins x 2

leg raises 15

pushups 20

pistols 8

x 8rounds

Pushups spiderman 5×10

side planks 3x2min each side

invert chins 5×8

burpees 210 (7×30)

back bends 4x1min+ 3×10 into standing