1-30

Last night additional 30 burpees 15 situps with weight x 5 rounds

Wensday)

AM) 100 burpees in 5min 40 sec

backbends 4x 1min and 3×10 stand to stand

pullups 5×3 pushups 5×20

burpees 30,30,30 30 –

PM) burpees 30

         mountain climbers 1min

         leg raises 15

         chins 3

         med ball pushups 5

         pistols  8 each lg

x 5 rounds

        burpees 30

        vups 50

        invert rows 12

        x 6 rounds

Later-

burpees 20-30

jumprope 1min

x 3 rounds then 10 x 20sec 100 yrd sprints

burpees 30

med ball situps 5×15

jumprope 2x 1min

burpees 2×30

dips 5×5

1-29

Last night pm) 100 burpees in 30,30,40- couple more sets pushups/vups

Tuesday)

AM) burpees 30, vups 50,  med ball rotations 3x1min

x 3 rounds=100 burps total+ 3×10 stand to stand back bends and 3x 1min back bend holds

PM) through day 3×50 air squats/3×3 chins/3×25 pushups

tabattas sprints 8×20 sec (10 sec rest) with boots= 1/2mile walk/hike

then burpees another 100 in sets of 20-30

5×10 hanging leg raises+ 3×20 pushups

PM2) Yoga stretches-30min + 2×25 pushups+ 2×3 chins+ 1 set vups and med rotations 50, 60sec

 
Before bed last PM) burpees 20-30, sit-ups 15 x 5 rounds, 2x 25 pushups

MONDAY

SQUAT) 1×2 225, 1×4 w 215, 5×5 210

A1) Floor press 5×5

A2) PULL-UPS 5X3

A3) LEG RAISES OFF INCLINE BENCH 5X10

BURPEES 30

MOUNTAIN CLIMBERS 1MIN

B1) DIPS 5X5-6

B2) BB CULRS THEN SWITCH TO CG CHINS 3X8 CURLS 5X5 CHINS

B3) DECLINE SITUPS 5X12

X 6 ROUNDS

BURPEES 30

VUPS 50

INCLINE PUSHUPS 10-12

PISTOLS 8 EACH LEG

X 5 ROUNDS

5X15 DB SWINGS WITH 45 SEC IN BETWEEN AD 2 X30 BURPEES

30 BURPEES

1minute jumprope

6-8 INVERT CHINS

VUPS/ROTATIONS 50 AND 1MIN

X 5 ROUNDS+ last round 50 burpees

BACK BENDS 4X 1MIN AND 3X10 STANDS

2x 50 burpees 2×5 pullups 1x 50 vups

Sunday)
AM) bike 30 min

Bridge sprints
10×25-30sec up jog down= 21minutes total (includes high cap run down to bike-3min)
Bike with 3-4min sprint= 25min

PM)
Burpees 30
mountain climbers 1min
spider-man pushups 10
chins 5
leg raises 15
x 5 rounds
then 2x 50 burpees with 2×5 pull ups 2×25 pushups
3×10 stand to stand back bends and 4x1min back bend holds

Later-

Burpees 30

vups 50+ 5x1mi rotations and 3x1min flutter kicks

x 8 rounds+ 4 x 25 pushups 2×3 pullups

1-26

Saturday)

AM)

burpees 1×50, chins 5, burpees 50 , chins 5, pushups 25, chins 5, pushups 25, chins 5, pushups 25, chins 5, pushups 25

Pistols 5×6 with med ball (10lb)

Situps med ball 5×15 + 5×7 med ball pushups

yoga holds 3x1min lotus off ground+ 3×1 min dragon fly+ back bends 4x1min + 3×10

burpees 50+ 2×5 pull ups

PM)

Burpees 30

kickboxing 1 minute

vups 50

x 10 rounds

+ 4 x 30 burpees + 5x 1min med ball rotations, + 3x1min flutter kicks

total time about 55 minutes

FRIDAY- 1-25-

Dead lifts=1×4,5×3 w-245, 1×10 w 205

A1) BURPEES 30

A2) MOUNTAIN CLIMBERS 1MIN

A3) CHINS 5

A4) DIPS 6

A5) LEG RAISES DIP BAR 15

X 5 ROUNDS

BACK BENDS 3MIN’

(PM)

BURPEES 30

JUMPROPE 1MIN

MIL PUSH PRESS 6 W 90

CG CHINS 5

DECLINE SITUPS 12

X 5 ROUNDS

THEN (10 MIN TIRE/SLED DRAG FORWARD BACKWARDS 100YRD SWITCHES- PULLED AS ROW ON MOST BACKWARDS

3X 24 STEP 50LB WALKING LUNGES

2X30 BURPEES WITH CHINS 5

THEN ( 30 BURPEES, 50 VUPS, X 6 ROUNDS)

LATER

BURPEES 30, PULLUPS 5, BURPEES 30 , VUPS 50, BURPEES 30, PULLUPS 5, VUPS 50, BURPEES 30

ANOTHER 30,20,30,20 BURPEES WITH 2 X 50 VUPS- BEFORE BED

1/23-1/24

Wed)

AM) pushups 5×20-30+ back bridges 4x1min

PM) burpees 40,30,30,30,30= chins 5×5/leg raises 5×10

50 air squats + 3×20 pushups

later 30,30,30,30 burpees 3×5 chins , 3x 50 vups 3x1mmin flutter kicks

Thursday)

AM) burpees 100 in 5min 35sec

A1) pull-ups 5×5

A2) back bends 4x1min+3×10 stand to stand

Pushups 50,30,20,10,10,10,10 all straight

B1) pistols 5×8 each leg

B2) med ball situps 5×15

C) planks 2min each side x 2 + 2min front

Later 50, 30,30,30,30,30 burpees in spurts with 5×5 chins

couple sets pushups 20

LATER BURPEES 30, VUPS, B-30, V-50, B-30, V-50, B-30