12-30

SUNDAY)

AM) 100 burpees in 5min 45sec

!Circuit:Chins 5×5+pushups 5×25+100hindu squats+ 4x1min back bends+ 3×10 backbend to standing+3×10 diamond pushups

Splits all angels + yoga holds – 1min each (5min)

12-29

Saturday)

Burpees 30,30,40,50

chins 5×5

Pushups 6×20

back bends 4xmin

L-sit holds 3x30sec

PM) Circuit:

Burpees 30 (10 rounds total)

mountain climbers 1min (5rounds)

invert rows 12-15 (5×12)

Spiderman pushups 10 (5×10)

med ball sit-ups 12 (5×12)

pistols 6 each leg. (6×6)

Dip bar leg raises (5×15)

LATER- burpees 30 + 5×5 med ball pushups+ 3x1min flutter kicks.

The Fighting Tomahawk: An Illustrated Guide to Using the Tomahawk and Long Knife as Weapons

12-28

Friday:

AM) burpees 100 in 5min 45sec

A1) chins 3-5x + 20-25 pushups= 5 rounds with 4x1min back bends+100 Hindu squats in 2min 20sec

Yoga holds 3x1min Buddha and Dog+ 2x2min oblique planks+2min front planks

PM) Burpees 20

         kickboxing 1min

x 10 rounds= 20minutes+5x5pylo pushups

12-27

AM)

Burpees 30

Mountain climbers 1min

Front squats 5-6 w/ 150

Chins 3-5

situps med ball 12

x 5 rounds

Sprint 100 yrd (5 sets)

walking DB lunge 3x 50 ft (50lbs)

Bar pushups 10-15

Burpees 30

Invert chins 6

x 5 rounds

Sled drags 100yrd (reverse front/back pull every 100) 8min+ 30 burpees (10min)

30burpees + 5×10 spidermans

PM)

Burpees 20

1min jumprope 100 rotations

BB mil / push/ thruster/ presses 5-10 (depending on load and amount of lower/squat)

pull-ups 3

vups 50

x 6 rounds+ 2 more presses and 2 more pull ups (3reps) with 5x1min med ball rotations+ 3×30 burpees)

Back bends and L holds 3x1min each

 

12-25

Merry firkin Xmas

AM) Squat 195x8reps

THen A1) Deadlifts 6×4-5/205

           A2) Chins 6×3-5

           B1) floor press 5×5

           B2) close grip chins 5×5

           B3) decline situps 5×12

           C1) burpees 30 every set of dips and curls

           C2) dips 5×5

           C3) heavy weight vest hammer curls 5×8

           D1) burpees 30 every set

           D2) invert rows 5×10

           D3) pushups 5×10-15 (spiderman)

           D4) mountain climbers 1min every set of burpees

total- 430 burps+ 11 sets chins+ 10 sets pushup variations

PM) burpees 20 x 5 rounds (2x30)
         Jumprope 1min (100 rotations)x 5 rounds
         pullups 5x3
         DB one arm cleans 50lb = 10 each arm (5x10each arm )= 100 total
         Med ball rotations 1min x 5 rounds

         Then 5×10 diamond pushups 6×50 vups 30 burps 3×10 back bends

 

12-22

Saturday-SINCE IT WAS NOT Supposed to be a day anyway-

BIKE 30min x2 with tabattas (10×20-30sec)

Burpees 50×2, 40×1,30×2= 200 

Chins 5×3

pushups diamonds 5×10

backbends 4x1min+3×10 into standing